Thursday 16th April 2015   Please note: There is running in today’s WOD.  We will be running in rain, hail or shine.  Please come prepared to run and bring a jacket, beanie, gloves or whatever will help you get through today’s WOD.   Tomorrow (Friday) we have Grego back in the box taking body compositions using his BioScan machine.  This …

Wednesday 15th April 2015 Sending a HUGE congratulations to Jazzy, who on Monday nailed a beautiful ring muscle up. Through frustration and repeated failed attempts, her persistence and focus on movement led her to fly above the rings, smashing this awesome CrossFit milestone. Jazz – you are truly awesome!   Reminder we have the end of …

Tuesday 14th April 2015   Strength – Testing 1RM Strict Press 3RM Weighted Chin up/pull up   Conditioning – “Elizabeth” 21-15-9 Cleans 62.5/45 Ring Dips

Monday 13th April 2015   Kia Ora Team, Yesterdays Nutrtion Challenge Cook off was awesome and the kai that was produced was epic.  So epic in fact that I had to have multiple servings.  We are now into the last week of the Nutrition challenge and have an awesome event planned for this coming Saturday. …

Saturday 11th April 2015   Sending a huge high five to Rodney, whom nailed a massive CrossFit milestone tonight (Friday)…the Ring Muscle Up.  Awesome brother   20 Min AMRAP in 3’s: P1 – 50m Tyre Drag P2 – ME Burpee Box Jump P3 – Rest

Friday 10th April 2015   Kia Ora Team – Reminder that we have our Nutrition Challenge cook off this Sunday at 11:00 am.  These are awesome fun, and the kai that is produced is superb. I’m really looking forward to this….yes I am a judge.  Matt   Skill – Muscle Up Progressions Conditioning – For …

Thursday 9th April 2015 Last night we said farewell to one of our crew Ange, whom returns to Brisbane.  Its been a pleasure having you and your super cute baby in the box.  If anyone is around CrossFit Broad Beach, pop in and say hello from the rest of the crew at CrossFit Whanganui. Safe …

Wednesday 8th April 2015   Reminder: Nutrition team cook off is this Sunday starting at 11:00 am. See the Nutrition challenge page for more details.   Strength/Skill – Alternating Sets 1a) 4×1:00 min ME Handstand Walk 1b) 4×5 Weighted Dips   Conditioning – For Time 21-15-9 OHS (62.5/45) Bar over burpees

Tuesday 7th April 2015 Kia Ora Team – Classes are back to normal today.  Hope you enjoyed the time off, now it’s time to get back to work. See you at the box. Strength 1a) 1×1:00 min ME Toes 2 Bar 1b) 4×3 BTN Push Press + 2 Snatch Balance   Conditioning “Helen” 3 Rounds …

Saturday 4th April 2015   In pairs – Two rounds for time: 200m run/plank hold – swap 400m run/plank hold – swap 800m run/plank hold – swap   Note: for every second you break the plank hold, count one burpee penalty. Burpees are completed at the end of the two rounds and time is recorded …