Friday 11th December 2015 Kia Ora Team – For the past couple of years our community has supported the City Mission Wanganui with their Christmas Lunch. Every year on Christmas Day, the City Mission Wanganui hosts a lunch and typically the less fortunate in our community come along for a Kai and some Christmas spirit. There …

Thursday 10th December 2015 Kia Ora Team – For the past couple of years our community has supported the City Mission Wanganui with their Christmas Lunch. Every year on Christmas Day, the City Mission Wanganui hosts a lunch and typically the less fortunate in our community come along for a Kai and some Christmas spirit. There …

Wednesday 9th December 2015   Kia Ora Team – For the past couple of years our community has supported the City Mission Wanganui with their Christmas Lunch. Every year on Christmas Day, the City Mission Wanganui hosts a lunch and typically the less fortunate in our community come along for a Kai and some Christmas …

Tuesday 8th December 2015   Skill – HSPU Progressions   Strength – 8 Mins for Quality – Strict HSPU   Conditioning – 3 Rounds for Time: 12 Pull ups 6 Power Cleans 70/50 (1 Min Rest)

Monday 7th December 2015   Kia Ora Team – Please welcome the latest additions to our crew.     Strength – Thruster 3-3-3-3-3     Conditioning – For Time: 500m Sprint 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

Saturday 5th December 2015     Team WOD (Teams of three)   For time: Buy in 200 Double unders   One working at a time (2 on rest), change every time someone trips – 200 reps accumulated as a team   then:   3 rounds 50 KBS / Goblet squat hold 24/16 30 TTB / …

Friday 4th December 2015     Gymnastic Skills Rolly polly Candle stick to pistol Cartwheels Handstand Walk progressions   Conditioning – 12 Min AMRAP 5 Hollow ups 10 Burpees 16 m Handstand Walk (two length of downstairs)   Scale HS Walks to wall walks x 8

Thursday 3rd December 2015     Skill – Sprint Drills   Conditioning – Strongman WOD   60 Sec AMRAP – Tyre Flips 60 sec AMRAP – Squat Cleans @ Body Weight 60 Sec AMRAP – Burpees to a 6” target   Throwback WOD 14th December 2014

Wednesday 2nd December 2015  This weekend we have two teams representing CrossFit Whanganui at the CrossFIt HPU Playoffs 8. Our RX Team is made up of Rodney and Lizzy Brooks-Mann, The Patea Hammer – Kane Hura and Jazz Hepi. Our intermediate team is made up of some superstars including Kaz Laign, Dante Karangaroa, Kaylaan McGuckin …

Tuesday 1st December 2015   Pinch and a punch for the first of the month, heres some heavy power cleans.   Strength – Power Cleans 5×1 Note: Working up to a heavy single power clean, and then perform five sets at that weight.   Conditioning – 21-15-9 Reps For Time Pull Ups Overhead Squats Sit …