Thursday 6th August 2015 – Revised   Because the Gainz gods decided that running 5 km would jerpardise our gainz, they have opended the clouds on us with some awesome rain.  In this light, today’s WOD has been changed to plan b:   20 Min AMRAP – “Unbroken” 5 Snatch 42.5/30 10 KBS 32/24 20 …

Thursday 6th August 2015 The First rule of Zombieland – Cardio. Kia Ora Team – Today we need you to channel your inner athlete.  For the morning crew, that snooze button will be calling you to you like a Siren on the sea.  Don’t be fooled, that attractive wailing is a call for you to …

Tuesday 4th August 2015   Kia Ora Team – Our Strength and Condition cycle is gearing up towards the competition season coming up. Since the Opens, we have focused on a lot of strength with heavy squatting, dips, strict pull ups and Oly work.  The new cycle we are heading into will include a lot …

Monday 3rd August 2015   Kia Ora Team, today we will be giving the Ohakea Military Champs wod 1 a go. For those competing, this will be your chance to sort a strategy and test it out. For those judging, this will give you a chance to see athletes perform the reps and practice clear …

Friday 31st July 2015   Strength – Strict Dips (Rings or Dip Station) 8 Mins for Quality   Conditioning – For time: 30 Burpee Box Jumps 30 Clean & Jerks 62.5/45 30 Burpee Box Jumps

Thursday 30th July 2015   Kia Ora Team – Today we are giving the Ohakea wods a go from 2014. Will go in two heats and have judges and athletes.  

Wednesday 29th July 2015   Strength – Front Squat 5-5-5-5-5   Conditioning – 12 Min AMRAP: 1 Barbell Complex 10 Double Unders 2 Barbell Complex 20 Double Unders 3 Barbell Complex 30 Double Unders continue until 12 mins have elapsed.   Barbell Complex 62.5/45: 5 Deadlifts  5 Hang Cleans 5 Shoulder to Overhead