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Tuesday 4th August 2015   Kia Ora Team – Our Strength and Condition cycle is gearing up towards the competition season coming up. Since the Opens, we have focused on a lot of strength with heavy squatting, dips, strict pull ups and Oly work.  The new cycle we are heading into will include a lot …

Monday 3rd August 2015   Kia Ora Team, today we will be giving the Ohakea Military Champs wod 1 a go. For those competing, this will be your chance to sort a strategy and test it out. For those judging, this will give you a chance to see athletes perform the reps and practice clear …

Friday 31st July 2015   Strength – Strict Dips (Rings or Dip Station) 8 Mins for Quality   Conditioning – For time: 30 Burpee Box Jumps 30 Clean & Jerks 62.5/45 30 Burpee Box Jumps

Thursday 30th July 2015   Kia Ora Team – Today we are giving the Ohakea wods a go from 2014. Will go in two heats and have judges and athletes.  

Wednesday 29th July 2015   Strength – Front Squat 5-5-5-5-5   Conditioning – 12 Min AMRAP: 1 Barbell Complex 10 Double Unders 2 Barbell Complex 20 Double Unders 3 Barbell Complex 30 Double Unders continue until 12 mins have elapsed.   Barbell Complex 62.5/45: 5 Deadlifts  5 Hang Cleans 5 Shoulder to Overhead

Monday 27th July 2015   Karli and I want to thank everyone that came and celebrated with us on the weekend. Special shout out goes to Matt & Janelle Andrews, Lu & D, Paulie and Alex for the use of their homes during the wods. Two years ago Karli and I became owners, and it’s …

Friday 24th July 2015   Kia Ora Team – Reminder that tomorrow is our Birthday Celebration and we’ll be starting the WODs at 11:00 am.  Meet at the box.  There is no 8:00 am class.  See you at 11:00 am   Strength – Overhead Squats 3-3-3-3   Conditioning – For time: Run 200m 15 Thrusters …

Thursday 23rd July 2015   Kia Ora Team – Reminder we are having our Birthday Party this weekend and we’d love you to join us. Kids and family are very welcome.  Please see our event page on FB for more information and any updates.  See you there.   Strength 1) EMOM for 7:00 – 3 …