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Wednesday 10th June 2015   Strength – 8 Min AMRAP for Quality: Strict Hollow Ups     Conditioning – As Fast as possible 21-15-9: Wall Balls 9/6 Full Snatch @ 45% of 1RM With 3 Burpees EMOM

Tuesday 9th June 2015   Warm Up – Junkyard Dog   Pre Wod Mobility – Hip Opening Series   Strength – 5×2 Tempo Back Squat   Note: 10 seconds decent – with a focus on the eccentric phase of the lift.     Conditioning – For Time: 800 m Run 40 Clean and Jerks 800 …

Monday 8th June 2015   Kia Ora Team – today’s programming is solely dedicated to finding your new (or very first) 1 rep max Snatch and Clean & Jerk. These days are some of my absolute favourites to be in the box! Can’t wait to see you guys lift tin.   Warm Up – RX …

Saturday 6th June 2015   Warm Up – Game, MedBall passes   Conditioning – In Pairs, with one athlete working at a time: 16 Min AMRAP: P1 – 10 Goblet Squats P2 – 10 Ring Plank Hold (swap) P1 – 10 KBS 24/16 (5 left, 5 right) (swap) 200 m Sprint (swap)   Post WOD …

Friday 5th June 2015   Pre WOD Mobility – Wrists   Strength – 5×3 Paused Front Squat Note: 3 sec pause at rock bottom   Conditioning – 15 Min AMRAP   6 Pull Ups 8 Push Ups 12 KBS (32/24)   or   2 Muscle Ups 4 Strict HSPU 8 KBS (32/24)   Notes: 0:00 …

Thursday 4th June 2015   Warm Up – RX Clinic   Strength – Barbell Cycling a) 7 Min EMOM – 3 TnG Power Snatch   2 Min rest   b) 7 Min EMOM – 2 TnG Power Clean and Push Jerk   Conditioning – For Time: 10 Chest to Bar Pull ups 10 Burpee Box …

Wednesday 3rd June 2015    Strength – 3 Position Clean + Jerk Notes: Four rounds of 3 position clean + 1 jerk, 2 reps at each position – Power position, Launch, Floor.   Conditioning – For Time: 12 Burpees 12 Thrusters 12 Burpees 12 Power Snatch 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat …

Monday 1st June 2015 – Queen’s Birthday   Kia Ora Team – Reminder that there is only one class today (Queens Birthday weekend) at 8:00 am. Today is a day of heavy Strongman, and tbh (that’s youth speak for ‘to be honest’) Strongman is my favorite.   “Strongman Day”   General Warm Up – 500m Run, …

Friday 29th May 2015   Kia Ora Team – We will be shooting a promotional clip during the 5:30 pm class tonight, so please be ready.  Also, no class tomorrow Saturday 30th May as we’ll be at MaD CrossFit for the Bad As 6 Women’s Open Weightlifting Comp.   General Warm up – Lightsaber tag …