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Wednesday 20th January 2016   Strength – Strict Pull Ups 5×5   Conditioning  In Pairs – 6 Rounds for time:   15 Wall Balls 10 Box Jumps 5 Power Snatch @ 62.5/45 or 60% 1RM Snatch Note: With one person working at a time, 12 Min Cut off.

Tuesday 19th January 2016   Kia Ora Team – Our second week of Free Trial Classes starts tonight and we have a new group of eager people coming along to try out CrossFit Whanganui. Cannot wait to meet them and show them just how effective CF can be. If you have any friends and family …

Monday 18th January 2016   Strength – Back Squat 5×3   Conditioning – 15 Min AMRAP 200m Run 9 Power Cleans 50/35 7 Burpees 5 Toes to Bar

Saturday 16th January 2016 In teams of three – 20 Min AMRAP 7 Burpees 7 KBS 7 Push Press 42.5/30 7 Box Jumps Note: One working at a time AFAP, 1:2 Work to rest

Thursday 14th January 2016    Warm Up – RX Clinic   Strength – 10 Min EMOM 1 Power Clean + 1 Squat Clean + 1 Jerk   Conditioning – 3 Rounds for time: 12 OHS 60/42.5 15 C2B Pull Ups 50 Double Unders

Tuesday 12th January 2016   Today’s conditioning set has been copied directly from the Physical Standards for Police Recruiting. Its a time trial 2.4 km run.   Strength – Turkish Get Ups   Conditioning – 2.4km run for time   Recommended male standards for the 2.4km run are as follows:   under 20 years 10 …

Monday 11th January 2016   Welcome back team – 2016 is going to be bloody awesome and we hope you are stoked to be back in the box! See you there.   Strength – 3 Floor Press + 5 Strict Pull ups 5 x 3+5   Conditioning – 10 Min EMOM Min 1 – 45 …