Friday 29th April 2016   Strength  – 5 x Alternating Sets 3 Strict Press Max Effort Strict Ring Rows     Conditioning – 5 Rounds for total reps: 30 sec of work, 30 rest of rest KBS 24/16* Bear crawl widths Box Jumps   *If you break a set of KBS, drop back to a lighter …

Thursday 28th April 2016   Strength – Gymnastics Core Static hollow/arch Rocks – Hollow/arch Tuck + VSits   Conditioning – 5 Rounds for time: 3 Cleans @ 75-85% of 1RM 50 DU

Wednesday 27th April 2016       Strength  – Overhead Squat – 3-3-3-3     Conditioning – For Time: 21-15-9 reps Wall Balls Burpees Buy Out: 200m Sprint   Time Cap: 7 mins – you need to hustle

Tuesday 26th April 2016  Kia Ora Team – Barbell Club 2 starts tonight at 7:15 pm. There are still a few spaces available, jump on quick!     Strength – Hang Snatch 2-2-2-2-2   Conditioning – 6 Min AMRAP: 6 Deadlifts 4 Cleans 2 Front Squats   Note: Each round must be performed unbroken.

ANZAC Day 2016 Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack. Lt O’Donnell was killed. Two other New Zealand defence personnel were seriously injured; Lance Corporal Matthew Ball, 24, who is a friend of CrossFit New Zealand …

Saturday 23rd April 2016 Kia Ora Team – Todays session contains mostly mobility which we will get to as a crew after the conditioning portion, when are bodies and warm and tactile.  After this session (at 11:00 am) we have our FREE Barbell Workshop which everyone is welcome to attend. We will cover three lifts: …

Friday 22nd April 2016   Strength – Back Squat 4-4-4-4   Conditioning – For Time 10-9-8-7-6-5-4-3-2-1 Reps Pull ups KBS 24/16 With 3 Burpee EMOM

Tuesday 19th April 2016   Strength – Push Pull Complex 5 x 3 Push Press + 7 Scap Pulls     Conditioning – 5 rounds for time: 9 Hang Cleans 42.5/30 15 Burpees