Wednesday 26th August 2015   Kia Ora Team, We have the second session of the On Ramp tonight, upstairs with Matt during the 6:00 pm session and the regulars downstairs with Karli.  Tonight’s topic for the Onramp is the Press Series. Check this clip out, its one of my favorite CrossFit snippets.     Barbell …

Tuesday 25th August 2015   Check out this mammoth feat of strength.  Does anybody else spend hours at night looking at cat videos and Klokov lifts? Yeah, me neither. This is the man himself doing a Klokov Press.   Strength – Klokov Press 5×3   Note: Scale to Strict Press if required.   Conditioning – …

Monday 24th August 2015   Kia Ora Team – Today we will be introducing a new movement to our repertoire, the American Kettlebell swing.  Also, for the 6:00 pm crew you will have a new group of Onrampers sharing the upstairs area. If you see some nervous looking people, please go over and introduce yourself. …

Saturday 22nd August 2015   Kia Ora Team – In your CrossFit journey there is a moment where you end up trawling the depths of the internet for CrossFit related material in order to soak up as much as possible.  The biggest source of CrossFit gold is the CrossFit Journal.  This has articles, videos, podcasts and …

Friday 21st August 2015   Barbell Cycling – Touch n Go Cleans and Direct Jerk 5-5-5-5-5-ME Rest 2 mins between sets   Conditioning – Opens Workout 11.4 10 Min AMRAP 60 Bar Facing Burpees 30 Overhead Squats 55/40 10 Muscle Ups    

Thursday 20th August 2015   Kia Ora Team – Check out this awesome highlight real from this years CrossFit Games. Wow….just wow.     General Warm Up – 10 Mins for Quality: 10 Scap pull ups 10 Divebombers 10 OHS 20/15 10 Strict Knees to Elbows   Strength – Alternating sets 1a) 3+1X8 Strict Press …

Wednesday 19th August 2015   Skill – MedBall Cleans   Today’s skills focus is going back to one of the 9 foundation movements of CrossFit – The MedBall Clean. The MedBall clean is an awesome way to learn the fundamentals of Olympic lifting and ensure some of those major aspects of the clean (and snatch) …

Tuesday 18th August 2015   A massive congratulations to our athletes that competed at 2015 Ohakea Military Champs. What an amazing weekend! Special mention to Jazz, Matt Andrews and Paulie who joined the RX individual division for the first time and Janelle for entering her first individual scaled division. Lizzy also needs a huge mention …

Monday 17th August 2015   Strength Establish a 3RM Front Squat.   Conditioning – For Time 15-12-9 of: Pull Ups Hang Snatch (full squat) 62.5/45  

Friday 14th August 2015   No Saturday class – Ohakea Military Champs are going down!  Massive high five and butt slap to our competitors: Murray, Becs, Ashton, Lizzy, Jazz, Janelle, Matt Andrews and Paulie.   Strength 3X5 Bench Press   Conditioning – 7 Rounds In 90 Secs: 10 KBS 32/24 20 Wall Balls 9/6   …