Tuesday 13th October 2015   Warm Up – Two Lines of stuff   Mobility – Hip Opening Series   Strength – 15-20 mins Pause Front squats 3-3-3-3-3   Note: With a 3 second pause at the bottom of an active Front Squat.  Heavy, but non maximal.  No missed lifts.   Conditioning – For Time: 50-40-30-20-10 …

Monday 12th October 2015   Kia Ora Team,  Sending a huge high five and congratulations to Dante for his performance on the weekend.  For those of you that have met Dante, he is 15 years old…yes…15 years old. In the Teens CrossFit world, that means he qualifies for the Junior Varsity division, but after discussions …

Saturday 10th October 2015   Kia Ora Team, today Dante represents CrossFit Whanganui in his first Teens Comp at CrossFit Hawkes Bay.  Keep an eye on our community page (via FB) and the CrossFit Whanganui FaceBook page for updates, pics and placings.  Should be an awesome weekend.   Warm Up – Something Fun   Mobility …

Friday 9th October 2015   Strength – Weighted Push Ups   5 x 6 Weighted Push Ups   Conditioning – Partner WOD, 6 Rounds for total reps:   1 Min ME Wall Balls 1 Min OH Plate Hold 20/15 30 Sec rest   Note: P1 Does Wall Balls while P2 holds the plate, after that …

Thursday 8th October 2015   Warm Up – RX Clinic   Strength – 3 Position Cleans 7 x 3 Position Clean – 1 from the power position, 1 from the launch and 1 from the floor   Conditioning – For Time:   Buy In: 500 m Run   21-18-15-12-9-6-3 KBS 24/16 Box jumps   Buy …

Wednesday 7th October 2015   Strength – Back Rack Lunges 10-10-10   Conditioning – For Time 21 Thrusters 45/30 21 V Ups 200 m Sprint 15 Thrusters 45/30 15 V Ups 200 m Sprint 9 Thrusters 45/30 9 V Ups  

Tuesday 6th October 2015   Kia Ora Team – Today is a pretty awesome milestone for our box. Rodney, Lizzy and Kane are officially joining the coaching crew and will start the process of coaching induction. These guys are amazing people, awesome contributors to our community culture, and Karli and I are lucky enough to call them …

Monday 5th October 2015   Strength/Skill Single arm KettleBell Overhead squats Each arm 5-5-5-5-5   Conditioning 5 rounds for reps 1min ME Cleans @60% of 1RM 1min ME Burpees 1min rest

Saturday 3rd October 2015   Team WOD 3 or 4 man team, 20 Min AMRAP, partition work as needed:   200 Wall ball (5x 10 each) 100 Burpees (5 x 5 each) 200 KB swings (5 x 10 each) 100 Box jumps (5 x 5 each) 1 mile Zercher Log Carry – (4 x 100 …

Friday 2nd October 2015 Kia Ora Team – Today’s focus will be on building an awesome and heavy Front Squat. CrossFit Whanganui is a strength bias gym and today’s session will definitely reflect this. No conditioning set today, just lifting tin and building on the beautiful air squat technique from Wednesdays skill session.   Skill …