- 2017

FRIDAY 27 APRIL

26 April 2018|

STRENGTH
Clean & Jerk
5 x 2 rep

WOD ‘Karen’
150 wall ball
15 minute cap

Just one exercise, but it’s a big one. How you break the reps up will depend on your efficiency and capacity. If you think you can go unbroken, give it a go! The recommendation for most would be consistently hitting 5-15 reps and keeping those breaks short!

Compare to: 03/05/2017

- 2017

THURSDAY 26 APRIL

25 April 2018|

GYMNASTICS
Tabata handstands

STRENGTH
Front squat 4 x 3 rep

WOD
Row 800 then;
4 rounds of
2 Turkish get up each arm (32/24)
10 Burpee

15 minute cap

 

- 2017

WEDNESDAY 25 APRIL ANZAC DAY

25 April 2018|

Today we’ve got a Hero WOD in honour of Luke Tamatea. We’ll have a modified option for the farmers carry with kettle bells. Just one class at 4.45pm

WOD ‘Tama’
800m Single-arm barbell farmers carry (20/15)
31 Toe to bar
31 Push up
31 Front squat (42.5/30)
400m Single-arm barbell farmers carry (42.5/30)
31 Toe to bar
31 Push up
31 Hang power clean (60/42.5)
200m Single-arm barbell farmers carry (60/42.5)

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
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- 2017

TUESDAY 24 APRIL

23 April 2018|

STRENGTH
Handstand push up
Weighted  pull up
4 x 3 rep

WOD
8 Shoulder to overhead (60/40)
30 Double under

8 minutes, as many rounds as possible

The barbell weight you use should allow you to do the reps unbroken. Spend a max of 60 seconds on each round of double unders. The workout is short so aim to keep it intense.

Our workout for ANZAC day on Wednesday is a big one, modification of the hero workout ‘Tama’. Just one class at 4.45 so book in early to reserve your spot.

- 2017

WEDNESDAY 25 APRIL | ANZAC DAY | 4:45PM CLASS ONLY

23 April 2018|

- 2017

MONDAY 23 APRIL

22 April 2018|

STRENGTH
Deadlift
4 x 3 rep

WOD
40 Single arm dumbbell snatch (22.5/15)
30 Box jump
20 Burpee
10 Man maker
2 rounds (18 minute cap)
(more…)

- 2017

SATURDAY 21 APRIL

20 April 2018|

We’re continuing the 100 rep theme from yesterday. Most of our barbells and bumper plates are being used at a comp Solid Strength is sponsoring all day Saturday, so we’re using almost everything else. Hamish, Becca, Hayden and Jahna are competing in the D7 Games comp. The address for the event is 57 Kerwyn Ave, East Tamaki. They’re on at about 9.20, 11.30, 2.00 and 4. If you’re looking for something to do tomorrow, get down and support them.

STRENGTH
Sandbag lifts
In a group of 2-4, choose a sandbag and accumulate 100 lifts over your shoulder.
10 minute cap

WOD ‘Partner Workout’
1000m Row
100 Wall ball
100 Kettle bell swing (24/16)
100 Dumbbell thruster (22.5/15)
20 minute cap
(more…)

- 2017

FRIDAY 20 APRIL

19 April 2018|

STRENGTH
Turkish get up
3, 2, 1, 1 rep

WOD ‘Angie’
100 Pull up
100 Push up
100 Sit up
100 Squat
Time cap 25 min

Compare to: 18/08/2017

Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

As you get tired there can be temptation to disregard good form in pursuit of a better time. The key to maximising performance is through quality training. The focus with these body weight workouts should always be consistent quality reps, keep that in mind and rest when you can’t do quality reps.
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- 2017

THURSDAY 19 APRIL

18 April 2018|

GYMNASTICS
Handstand roll out
Ring holds
10 minutes

We’d like to do a bit of a survey, if you can handstand walk over 1 mat (1.8m), get your name upon the whiteboard. I think there’s more than 30 of you…

WOD
Clean & Jerk
1 every 20 seconds, 12 minutes

Compare to: 16/08/2017

You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and your lungs will definitely get working. If you want to focus more on technique, use about 50-70% of your max. If you’ve gone for the technique option, you can take 2 minutes rest after the 12 minutes then build to a max lift, resting 1 to 2 minutes between lifts.
(more…)

- 2017

WEDNESDAY 18 APRIL

17 April 2018|

STRENGTH
Front squat
4 x 5 rep

WOD
Row 800
60 Wall ball
40 Kettle bell swing (24/16)
20 Front squat (80/55)
15 minute cap
(more…)

- 2017

TUESDAY 17 APRIL

17 April 2018|

GYMNASTICS
Planche progressions
L sit
4 rounds

STRENGTH
1 Power snatch
1 Overhead squat
1 Squat snatch
Every minute on the minute, 10 minutes

WOD
6 Squat snatch (50/35)
30 Double under
6 rounds (14 minute cap)
(more…)

- 2017

MONDAY 16 APRIL

16 April 2018|

GYMNASTICS
Tabata toe to bar/Hollow rock

STRENGTH
Deadlift
4 x 5 rep

WOD
8 Burpee
8 Pull up
8 minutes, as many rounds as possible
(more…)

- 2017

SATURDAY 14 APRIL

13 April 2018|

Our 6th benchmark workout for the week and this one is big. Partnering up is an option that some should take, have a look at workout times in link to help decide. If you do this workout with a partner, for each round you’ll relay 200m each, then do 15 reps each of the box jumps and wall balls.

WOD ‘Kelly’
Run 400 (sinkhole modified)
30 Box jump
30 Wall ball
5 rounds (35 minute cap)

Compare to: 15/07/2017
(more…)

- 2017

FRIDAY 13 APRIL

12 April 2018|

STRENGTH
Thruster
4 x 3 rep

WOD ‘Jackie’
Row 1000
50 Thruster (20/15)
30 Pull up
12 minute cap

Compare to: 03/02/2017

Pace the 1000m row so you can get straight onto the thrusters and potentially get them done unbroken. The thrusters are meant to be done fast with little to no rest, so even though it seems light, scale accordingly. Scale pull ups to jumping if required and aim to complete with intensity in 3 to 4 sets.
(more…)

- 2017

THURSDAY 12 APRIL

11 April 2018|

STRENGTH
Weighted dip
Barbell row
4 x 5 rep

WOD ‘Isabel’
30 Snatch (60/40)
For time

Compare to: 16/02/2018
(more…)

- 2017

WEDNESDAY 11 APRIL

10 April 2018|

STRENGTH
Snatch
5 x 2 rep

WOD ‘Annie’
Double under
Sit up
50, 40, 30, 20, 10 reps

Compare to: 16/02/2018
(more…)

- 2017

TUESDAY 10 APRIL

09 April 2018|

STRENGTH
Clean & Jerk
5 x 2 rep

WOD ‘Gwen’
Clean & Jerk
15, 12, 9 reps

Compare to: 03/11/2017

Reps must be touch and go. You may only rest with the bar overhead, in the front rack and top of deadlift. Holding that heavy load is taxing though, so it’s recommended you keep rests to a minimum. Use same load for each set. Rest as needed between sets.
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- 2017

MONDAY 9 APRIL

08 April 2018|

This is the first day of ‘Girls’ week. For a few years now, a couple of weeks after the Open, we’ve programmed a whole week of named ‘Girls’ workouts. Some will be short and intense like the one we’re doing today, others longer. Some people like not knowing what the workout is until they turn up… but if you want to know which ones are coming, so you don’t miss your favorites, ask myself, Becca or Hamish.

GYMNASTICS
Tabata handstands

STRENGTH
Front squat
4 x 3 rep

WOD ‘Helen’
Run 400m*  (sinkhole modified run)
21 Kettlebell swing (24/16)
12 Pull up
3 rounds (12 minute cap)

Compare to: 10/04/2017

This workout is designed to be short and intense. It is a test of your stamina, your ability to continue at a high intensity without slowing down. Check the time when you finish the first round and try to complete the second and third rounds as close to that time as possible. Set yourself a goal of not stopping for the whole workout. Scale the pull ups to jumping pull ups if required. Also choose a kettle bell weight that you can do 3 rounds of 21 reps unbroken.
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- 2017

SATURDAY 7 APRIL

06 April 2018|

STRENGTH
Weighted pull up
Shoulder press
4 x 3 rep

WOD  ‘Cards’
The class split into groups of 2-3  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises;
Run/row 400
Burpee
Dumbbell thruster (20/15)
Toe to bar
(more…)

- 2017

FRIDAY 6 APRIL

05 April 2018|

STRENGTH
Deadlift
5 x 3 rep

WOD
Run 300
30m Overhead plate lunge (20/15)
20 Push up
3 rounds (12 minute cap)

Aim to go unbroken on the plate lunges and scale the push ups to complete with a max of 2 or 3 breaks.
(more…)

- 2017

THURSDAY 5 APRIL

04 April 2018|

GYMNASTICS
Handstand roll out
Ring holds
10 minutes

WOD
Snatch complex
10 Chest to bar pull up
30 Double under
1 exercise every minute, 6 rounds

Snatch complex is 1 power snatch, 1 overhead squat, 1 squat snatch. Scale the volume of pull ups if required, to chin height pull ups or jumping. No single skips Nick 😉
(more…)

- 2017

WEDNESDAY 4 APRIL

03 April 2018|

Goals! We’re through the excitement and challenges of the CrossFit Open, what were your challenges/successes? Now is a time to build on them by setting some goals.

We had a coaches meeting last night to go over goal setting for everyone. (the coaches all set theirs for April) Keep an eye out on the facebook members page, a pic will be going up of our goal sheet. Coaches will discuss how to fill out yours in classes this week.

STRENGTH
Weighted dip
Barbell row
5 x 3 rep

WOD
3 Minutes burpee
Rest 2 minutes
3 Minutes sit up
Rest 2 minutes
3 Minutes wall ball

Record total reps for each exercise and total after all 3.
(more…)