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Wednesday 3 September

September 3, 2014 | Leave comment | Read More

Gymnastics:

  • Handstands
  • Ring holds

W.O.D.

‘D.T.’

  • 12 Deadlift (70/45)
  • 9 Hang power clean
  • 6 Jerk

5 rounds, for time.

Compare to: 11/12/2012

Tuesday 2 September

September 2, 2014 | Leave comment | Read More

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

  •  50 Wall ball
  • 25 Toe to bar
  • 25 Burpee

2 rounds

Monday 1 September

September 1, 2014 | Leave comment | Read More
2014-09-01-wod

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • 10 Alt. kettle bell snatch (24/16)
  • 15 Box jump

5 rounds

Saturday 30 August

August 29, 2014 | Leave comment | Read More

2014-08-30-wod Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Clean & Jerk (60/40)
  • 40 Pull up
  • 40 Burpee

20 minutes, as many rounds as possible

Friday 29 August

August 29, 2014 | Leave comment | Read More

2014-08-29-wod Taz under the bar for a 105kg clean. Just needs a bigger front squat to be able to stand it up!

Strength:

Turkish get up 3, 2, 1, 1

W.O.D.

  • 10 Overhead squat (50/35)
  • 10 Push up
  • 30 Double under

6 rounds

Thursday 28 August

August 28, 2014 | Leave comment | Read More

2014-08-28-wod Strength:

Clean 5 x 2 rep

W.O.D.

  • Row 1000
  • 30 Power clean (60/40)
  • 20 Toe to bar
  • 10 Muscle up

Wednesday 27 August

August 27, 2014 | Leave comment | Read More
2014-08-27-wod

Strength:

Push press 5 x 2 rep

W.O.D.

  • Run 400
  • 30 Wall ball
  • Run 400
  • 30 Front squat (42.5/30)
  • Run 400
  • 30 Thruster

Tuesday 26 August

August 25, 2014 | 1 Comment | Read More

wellington-cup-team-with-lauren-fisher-2014 Our CFB team with Lauren Fisher, an All Star Athlete at the Wellington Cup who came 9th at the CrossFit Games this year!

Strength:

Back squat 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 Power snatch
  • 1 Squat snatch
  • 4 burpee bar hop in remainder of minute

12 minutes

Monday 25 August

August 25, 2014 | Comments Off | Read More

wellington-cup-assault-bikes-2014 Almost a cycling event….Assault Air Bikes. 2 minutes for max calories at the Wellington Cup. Looked like a very long 2 minutes!

Gymnastics:

  • Handstands
  • Ring holds

W.O.D.

‘Danny’

  • 30 Box jump
  • 20 Push press (50/35)
  • 30 Pull up

20 minutes, as many rounds as possible.

Compare to : 22/01/2014

Saturday 23 August

August 23, 2014 | Comments Off | Read More

wellington-cup-swim-wod-2014 Team swimming relay at the Wellington Cup today. CrossFit comps can test fitness in many different environments. On land and even in the water! Great variation in workouts from the Wellington Cup organisers!

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Wall ball
  • 40 Push up
  • 40 Kettlebell swing (32/24)

18 minutes, as many rounds as possible

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble