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Wednesday 30th September 2015   Skill Session – Air Squat   Conditioning (Yes, this IS a repeat) – 15min AMRAP:   30 Clean & Jerks (anyhow) 42.5/30 30 Wall Balls 21 Clean & Jerks (anyhow) 62.5/45 30 Wall Balls 15 Clean & Jerks (anyhow) 70/50 30 Wall Balls 9 Clean & Jerks (anyhow) 85/55 30 …

Tuesday 29th September 2015   Kia Ora Team – there are definitely some sore bodies today.  The weekend was awesome and the group that traveled to Two to Tango did our community proud, upholding the mana of CrossFit Whanganui and moving beautifully.  Karli and I are humbled that these awesome people choose to be part of our community.  Back to training, and …

Thursday 24th September 2015   Kia Ora Team,  Final reminder that there is no CrossFit this Friday – Monday.  Classes resume as normal on Tuesday 5:30 am. Cheers   Conditioning – 3 rounds of 3:00min ME Burpees to a 6” target   Mobility Session – 5 Mins at each station Partner Smashing – Quads (2:30 …

Wednesday 23rd September 2015   Skill – Handstand walking    Conditioning – 30:00 min AMRAP 32m Handstand Walk 16 KB Snatch 24/16 (8 each hand) 200m Run Note: At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation).  

Tuesday 22nd September 2015   Skill  – MedBall Cleans   Pre WOD Mobility – Wrists, Squat hold   Conditioning – 3 Rounds for time: 15 Clusters 60/40, 50/35, 30/20 15 Box Jumps Note: 15 Min cut off, and the goal here is to practice partitioning the sets so that you can maintain a consistent pace. …

Monday 21st September 2015   Kia Ora Team, Please note that the box will be closed this Friday 25th Sept, Saturday 26th Sept and Monday 28th Sept. Classes will resume as normal from Tuesday 29th Sept.   Strength – Overhead Squat 1-1-1-1-1 Note: For those competing this weekend, your max set does not exceed 70%. …

Saturday 19th September 2015   Kia Ora Team – Unfortunately we have had to cancel tomorrows running clinic with Steve Brown. We have another in the planning and details will be released this weekend via Influx.     Today’s WOD is a pairs WOD that is longer than usual, but will require both partners to …

Friday 18th September 2015   Strength – Snatch 5-5-5-5   Note: Goal is TnG Full Snatch starting first working set at 50% of 1RM, and adding weight each set.  Can reset for heavier sets.   Conditioning – 5 rounds of:   45 Sec ME Burpees 45 Sec ME KBS 24/16   1:30 Rest   Note: …

Thursday 17th September 2015   Strength – 100 Ring Rows for quality   Conditioning – 15 min AMRAP:   30 Clean & Jerks (anyhow) 42.5/30 30 Wall Balls 21 Clean & Jerks (anyhow) 62.5/45 30 Wall Balls 15 Clean & Jerks (anyhow) 70/47.5 30 Wall Balls 9 Clean & Jerks (anyhow) 85/55 30 Wall Balls …