January, 2012
now browsing by month
Can you count to 10? 18/1
Jumping Jono
5 5 3 3 1 1
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpies / Sit ups
“All change is not growth, as all movement is not forward.”
- Ellen Glasgow
Turkish get up 17/1
![IMG_3094[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_30941-200x200.jpg "IMG_3094[1]")
Strength: Turkish Get Up
6 6 4 4 2 2
WOD
5 Rounds for time
4 TGU (24/16kg)
8 Snatches (40/20kg)
12 Hand release press ups
Run for your life 16/1
Dirk, Doug M and Abe Box Jumping
Run 5k
“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”
- George Matthew Adams
HAPPY BIRTHDAY JOE FARIS!
‘HELEN’ 13/1
Brad put up a great fight with FRAN but ended up on his back like we all do
Saturday open gym
WOD – ‘HELEN’
run 400m
21 Swings (16/24kg)
12 Pull ups
3 Rounds for time
Tabata Something Else
Jonas Shooting through
Strength
Shoulder Press 5 5 3 3 1 1
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score = total reps from all 32 intervals.
Filthy Fifty
JK seeing great results on the pull ups
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
JUMPING BEARS 11/1
I love the work ethic of andfitters! Leave nothing in the tank...
Skill / Stregnth: Snatch 3 x 3
WOD: 6min AMRAP
10 Box jumps
10m Bear crawl
10Wall balls (6kg – men to the black line, ladies to the grey line)
10m Bear crawl
Compare to 3 November 2011
SKIP & ROCK 10/1
New memeber Anya Clean and Jerk
Strength
Deadlift 5×5
WOD: 10 min AMRAP:
Double unders
Every time you stop, do 20 Hollow rocks
*Score = total skips and total hollow rocks
Compare to 2 November 2011
HOWS YOUR CORE? 9/1
Carrie Killing Fran
WOD: 20min AMRAP
10 jump ins
10 shoot throughs (50cm box)
10 down ups
10 grasshoppers
100m run
Compare to 1 November 2011
D5 Creation