Saturday 16th May 2015   Kia Ora Team – Hopefully if you read our blog and see what the WOD is for the next day, this does not lead to any cherry picking.  Studies have shown that Cherry Picking on your wods can lead to a 139% increased chance to losing your Gainz. Best not …

Friday 15th May 2015   Warm Up – Thunderstruck   Pre WOD Mobility KB Good Mornings Dislocates Scapula Pull Ups Inchworms Skill – One Handed KB Swing     Conditioning – 18 Min AMRAP: 10 Left Handed Swings 10 Burpees 10 Right Handed Swings 10 Pull Ups Notes: First 15 Mins at a conversational pace …

Thursday 14th May 2015   Warm up – Med Ball Cleans   Strength – Snatch Grip Deadlift 3-3-3-3   Conditioning – For time: Run 500 m 100 Wall Balls Run 500 m Coaching Notes: We are running, rain, hail or shine.  Yaaay Wall Balls  

Wednesday 13th May 2015   Please Note: There is running in todays WOD and tomorrows WOD.  Unless the weather is particularly unsafe, we will be running.   Strength (20 Mins) 1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 1b) 4X10 Muscle Up Turn Overs   Conditioning (16 Min …

Tuesday 12th May 2015   Strength 10 Min EMOM – 3 Position Clean Notes: 1 Clean from the power position, one clean from the launch, and one from the floor. Build each round, but if you miss a position, drop weight and complete the remainder of the EMOM at that weight.   Conditioning 1) For …

Monday 11th May 2015   Tonight is the final session of this months On Ramp.  Therefore, we todays programming will be focused on the Benchmark WOD (with some strength work thrown in).  WOOOOOO!!!! Lets see if anyone can get sub 4 minutes tonight….I think there are a couple on this OR that might crack that …

Saturday 9th May 2015   In Teams of 3 – For Time: Run 1200 m 150 Wall Balls Run 1200 m 150 Pull-ups Run 1200 m   Note: One person working at a time, split the workload as needed.  Because the work to rest ratio is 1:2, this should be pretty fast moving.

Friday 8th May 2015   Kia Ora Team – Tonight’s we have the onramp going on upstairs.  Regular class starts at 5:30 am, and Onramp starts at 6:00 pm.  If regular crew want to hang around and join the OR workout, please feel free to do so (equipment permitting).    3 Rounds for Reps: Bear …

Thursday 7th May 2015   Warm Up – Animal   Strength – Alternating Sets Split Jerk 5×5 Strict Weighted Pull Ups 5×5   Conditioning – 5 Rounds For Time: 5 Deadlifts 45/35 5 Hang Cleans 5 Shoulder to Overhead

Wednesday 6th May 2015 Strength Alternating sets 5 x 4 Front Squats 4 x 1:00 Handstand Hold   Conditioning 10 Minute AMRAP 3-6-9-12-15-18…. Box Jumps Lunges Burpees   Then 200m Sprint