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Thursday 5 May

May 4, 2016 | 1 Comment | Read More

2016-05-04wod Jo’s first chest to bar pull ups yesterday!!

Strength:

10 minutes to find your 3Rm consecutive rep Snatch

W.O.D.

  • Row 1000
  • 30 Dumbbell clean & jerk (20/15)
  • 20 Kettle bell swing (32/24)

10 minute cap

Wednesday 4 May

May 3, 2016 | Leave comment | Read More

2016-05-03wod Pete’s keeping the rest of his body strong while his left shoulder is recovering from recent surgery. On deadlift day he’s doing one arm deadlifts, worked up to 85kg for 3 reps!

Gymnastics:

  • Tabata Toe to bar
  • Tabata Hollow rock

Strength:

One arm row 4 x 3 rep

W.O.D.

  • 5 Muscle up
  • 15 Wall ball
  • 30 Double under

6 rounds

Start each round every 3 minutes

Tuesday 3 May

May 2, 2016 | Leave comment | Read More

2016-05-02wod 45kg Shoulder presses from Kylie yesterday got her the top spot on the girls leaderboard!

Gymnastics:

  • Accumulate 2 minutes of L sit
  • Alternate with handstand roll outs

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • 8 Shoulder to overhead (60/40)
  • 8 Burpee box jump

8 minutes, as many rounds as possible

Monday 2 May

May 1, 2016 | Leave comment | Read More

Reminder that our earliest class is now at 5.30am Monday to Friday. This class finishes at 6.15 which gives you more time to get down Onewa road before the traffic backs up. Or, if you’re an extreme night owl, you could stay up, do the class, then get home to bed before the sun rises:)

Strength:

  • Weighted pull up
  • Shoulder press
  • 4 x 3 rep

W.O.D.

  • Run 400
  • 10 Power snatch (50/35)
  • 10 Front squat

3 rounds (13 minute cap)

Saturday 30 April

April 29, 2016 | Leave comment | Read More

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Toe to bar
  • 40 Squat clean (50/35)
  • 50 Synchronised Double under*

18 minutes as many rounds as possible

*For double unders to count, both people must be performing double unders at the same time, with 2 separate ropes. As always, there are scaling options for all 3 exercises.

Friday 29 April

April 29, 2016 | Leave comment | Read More
2016-04-29wod

Strength:

  • Weighted push up
  • Bent over row
  • 4 x 3 rep

W.O.D.

  • Row 800
  • 60 Wall ball
  • 40 Kettle bell swing (32/24)
  • 20 Man maker (20/15)

15 minute cap

Thursday 28 April

April 28, 2016 | Leave comment | Read More

2016-04-27wod Alison, Kate and Kiri worked together on the same barbell yesterday, all sharing the same goal of a 100kg Deadlift. The confidence they gained through encouraging each other played a big part in all 3 of them reaching their goal. Kiri stole the show though, by continuing on to 125kg!! Great work girls!

Gymnastics:

Tabata handstands

W.O.D.

  • 2 Clean & Jerk
  • 5 Muscle up
  • 10 box jump

6 rounds, start each exercise on the minute

Wednesday 27 April

April 26, 2016 | Comments Off | Read More

2016-04-26wod Lots of pull ups yesterday and good to see some people sensibly scaling back, doing half and staying of the pull up bands.

We’ve been doing a lot of deadlifts in workouts and strength work over the last month so today’s strength block should allow you to build up to some good heavy singles, possibly a few PB’s.

Strength:

Deadlift 5, 5, 3, 3, 1, 1

W.O.D.

  • 10 Power snatch (50/35)
  • 10 Burpee

10 minutes, as many rounds as possible

Tuesday 26 April

April 25, 2016 | Comments Off | Read More

Gymnastics:

  • Ring holds
  • L-sit
  • Handstand roll outs

W.O.D.

‘Daniel’

  • 50 Pull-up
  • Run 400
  • 21 Thruster (42.5/30)
  • Run 800
  • 21 Thruster (42.5/30)
  • Run 400
  • 50 Pull-up

Compare to: 25/09/2015

Saturday 23 April

April 22, 2016 | Comments Off | Read More

Strength:

  • Shoulder press
  • Weighted pull up
  • 4 x 3 rep

W.O.D.

‘Partner workout’

  • Dumbbell thruster (20/15)
  • Box jump
  • Burpee

10 to 1 relay

Partner 1 does their round of 10 reps for all 3 exercises, then partner 2 does their 10, then partner 1 does 9 reps…

Thrusters should be at a weight that allows you to do them fast and unbroken.

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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