fbpx

Monday 9th April 2018   Strength – Overhead Squat 1-1-1-1-1-1-1   Conditioning – For time: 30 Burpees 300m Single arm farmers carry 20 Burpees 300m Single Arm farmers carry 10 Burpees

Saturday 7th April 2018   Skill/Strength – Gymnastics Midline   Conditioning (In Pairs) – For Time: 60 cal Row 60 Front Squats 62.5/45 60 Hang Cleans 60 Knees to Elbow 60 Dumbbell Hang C&J – Sinlge Arm 1600m Run   Note: Split work as needed between the pairs. One working at a time.   There …

Friday 6th April 2018 Strength – Deadlifts 3-3-3-3-3 Conditioning – 8 Min AMRAP 20 Kettlebell Swings 32/24 200m Run 10 Burpees More is not better. Better is better. There seems to be a cycle that many of us fall into along our journey of fitness. We start functional training as a means to be happier …

Thursday 5th April 2018   Strength – 3 Position Clean   Conditioning – 5 Rounds for time: 14 Calorie Row 9 Pull Ups 40 Double Unders   Exercise and nutrition go hand in hand. At CrossFit Whanganui we know this and have seen the proof many times over, when you eat well and exercise regularly …

Wednesday 4th April 2018   Strength – 10 Rounds for quality 10 Push Ups 10 Ring Rows   Conditioning (In pairs) – 6 Rounds for time: 400m Run 15 Overhead Squats 42.5/30 How the barbell helped me in the garden all day long Typically, I like to write a blog post that will provide some …

Tuesday 3rd April 2018   Strength – Back Squat  3-3-3-3-3   Conditioning – For Time: Part a) 10-9-8-7-6-5-4-3-2-1 reps Dumbbell Snatch 22.5/15 Goblet Squats   Part b) 2-4-6-8-10 reps Snatch 62.5/45 Sit Ups

Tuesday 27th March 2018   Strength – Backsquat 4×4   Conditioning – 15 Min EMOM Min 1: 20 WB (15) Min 2: 10 Burpees Min 3: 6 C&J 62.5/45 (45/30)

Monday 19th March 2018   Strength – 5 Rounds for quality: 100m Waiter Carry AHAP   Conditioning – 5 Rounds for time: 8 Hang Snatch 50/35 8 Toes to bar Buy Out: 500m Run 

Friday 23rd March 2018   Skill – Stone to Shoulder   Conditioning – For reps: 1 Min Stone to Shoulder 2 Min Double Unders 3 Min Burpees    Mobility – Posterior Chain Focus Hip Opening series Foam Rolling Glute Ball

Thursday 22nd March 2018   Strength – Weighted planks 5 x 1 Mins   Conditioning – In pairs EMOM Even minutes – Max effort row for calories Odd minutes – 3 Deadlift 140/110   Note: Continue until you reach 300 Cal as a pair, 30 Min time cap.