Monday 29th June 2015   Strength – 8 Min AMRAP for Quality: Wall Walks   Conditioning – For Time: 50 Push Ups 1 Mile Run 50 Ring Rows

Friday 26th June 2015   Today is the third session of the June/July On-ramp (Half way there guys). Honestly, this latest intake have been cool fun and seriously fast to pick up and adopt movements. Awesome squats, awesome shoulder to overheads.  Tonight’s session will cover the Dead Lift Series (my favorite).   General Warm Up – JYD   Skill …

Thursday 25th June 2015   Strength – Clean Complex 2-2-2-2-2 Deadlift, Hang Power Clean, Hang Squat Clean, Full Clean   Conditioning EMOM for 7:00- 3 Muscle-Ups 5 Front Squats @ 60%   Then, with the clock still running… EMOM for as long as possible (until 14:00)- 5 Muscle-Ups 7 Front Squats @ 60% *Stop when …

Wednesday 24th June 2015   Strength – Back to Back EMOM: 1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses 2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of …

Tuesday 23rd June 2015   Strength – Alternating Sets 1a) 4X8 Paused Strict Ring Dips 1b) 4X5 Push Press – heaviest possible   Conditioning – 3 rounds for time of:   12 Dual KB Thrusters 24/16kg 18 TTB 24 Split Jumps (each jump counts 1 rep)   Note: Alternate KB Thrusters for BB 42.5/30

Monday 22nd June 2015   Kia Ora Team – Reminder that we have a new round of Onramp starting tonight.  These are always fun and its a pleasure meeting people that I know will one day soon be a part of our awesome CrossFit Whanganui Community.   Strength – Back squats 5-5-5-5-5+   Conditioning – 16 min …

Saturday 20th June 2015   Kia Ora Team – Reminder that we have our Lazer Tag challenge today (please do a weather dance with me) and we’ll meet at the box at 11:30 am.  Yes we’ll still be working out at 8:00 am, and today its Team WOD time.  See you at our third place. …

Friday 19th June 2015   Pre WOD Mobility Samson Stretch Pigeon Pose   Conditioning 00:00 – 5:00 – 5 Rounds AFAP: 5 Pull Ups  10 Push Ups 15 Air Squats   5:00 – 7:00 – Rest   7:00 – 12:00 – 5 Min AMRAP: 2,4,6,8…. Snatch 42.5/30 Box Jumps   Post WOD Mobility Glute Smash …

Thursday 18th June 2015   Kia Ora Team – This Saturday we are all heading over to play Lazertag.  This is open to all and we would love you to join us.  Let Matt know if you are keen.   Strength 1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups     …