Friday 24th January 2020 Strength – 10 Min EMOM 4 Hang Cleans Conditioning – Back to Back Tabata Battle Ropes Kettlebell Swings 32/24 Dumbbell Push Press 22.5/15 Air Squats

Thursday 23rd January 2020 Skill/Strength – Handstand Hold Progressions Today our coaches will be taking you through the progressions of how to get into a handstand. No matter where you are starting now, there will be something for you to work on. Always a fun session, and our coaches will walk you through this one. …

Wednesday 22nd January 2020 Conditioning – For time 30 Burpees 30 Dumbbell Clean & Jerk (15L/15R) 30 Box Dips 30 Goblet Squats 30 V Ups 30 Dumbbell Snatch (15L/15R) 500m Run

Tuesday 21st January 2020 Strength – Snatch Complex 5 x 1 + 2 Squat Snatch + Overhead Squat If you are competing at JD, this would be a good day to give this strength set a run through. Conditioning – 12 Min AMRAP 12 Shoulder to Overhead 40/30 9 Box Jump Overs 6 Burpees 3 …

Monday 20th January 2020 Australian Fire Fundraiser In times of crisis, the CrossFit community comes together. Australian Fires Fundraiser Date: Monday 20th January 2020 Time: 8 AM Venue: CrossFit Whanganui Fires have been ravaging our neighbouring country of Australia and there is little relief in sight. People have lost their homes, livelihood, pets and tragically …

Saturday 18th January 2020 Conditioning – In pairs Part 1 – 6 min AMRAP 12 Synchro Deadlifts 9 Synchro Hang Cleans 6 Synchro Shoulder to Overhead 6 min rest Part 2 – 10 Min AMRAP Box Jumps and Thrusters 1-2-3-4-5-6 etc reps One partner must complete 5 burpees at the start of every minute

Friday 17th January 2020 For time Run 800m 15 Front squats (60/40) Row 500m 25 Pull ups 50 Push ups 25 KB swings (32/24) Row 500m 15 Front squats Run 800m

Thursday 16th January 2020 Strength – Deadlift 3-3-3-3 Conditioning – 10 Min AMRAP Buy In – 800m Then with remaining time: 10 DB Snatch 22.5/15 (5 each side) 5 Goblet Squats 5 Toes to Bar

Wednesday 15th January 2020 Strength – Power Clean and Jerk 2-2-2-2-2 Note: These should feel heavy but no misses across all sets. Conditioning – 3 Rounds for time: 50 Double Unders 10 Cleans 50/35