Killing the fat man Episode 7

Missed an episode? Watch them here: Episode 1, Episode 2, Episode 3, Episode 4, Episode 5, Episode 6

Strength

20min to find your 1RM Overhead Squat

Finisher

7min AMRAP

7 Box Jumps

7 KB Snatches (total eg. 4-R 3-L)

This coming Saturday Rapid Crossfit West have invited us to go over to their box in New Lynn for some partner WODS. It will be beginner and intermediate level so you will all be able to take part if you want to. I need to get numbers to them by Friday so let me know if you are keen as soon as posible. Will be a fun morning, they have a great facillity.

WOD

Three rounds for time of:
50 Double-unders(200 singles)
40 Sit-ups
30 Medicine ball cleans(9/6kg)
20 Pull-ups
10 Handstand push-ups(Box HSPU)

Partner WOD

8 Rounds for time of:

10 Pull ups

20 Push ups

30 KB Swings (24/16kg)

40 Sit ups

50 Squats

Killing the fat man episode 6

Missed an episode? Watch them here: Episode 1, Episode 2, Episode 3, Episode 4, Episode 5

We’re looking to finalize our Crossfit afiliation and you can help us by ordering one of our new t-shirts or singlets. Next time you’re in the cage try on some of the sizes and put your name down on the order sheet. All orders need to be in by the end of May.

1RM Day

20min to find your 1RM Front Squat

WOD

10min AMRAP

3 Burpees
6 Toes to bar
9 Box Jumps
12 Wall Balls

WOD

5 rounds for time
400m Medball belly carry
10 burpee wall balls

HAPPY BDAY ASHLEY!

Strength:

Shoulder Press

1 – 1 – 1 – 1 – 1

The aim is to find your 1 rep max

WOD:

In pairs do as many rounds as possible in 15min off:

- Run 100m

- 20 Shoulder to overhead (40kg/20kg)

Breakdown

Partner 1 - runs 100m while partner 2 holds a barbell in the hang position 30/20kg

Partner 2 – on return of partner 1 from 100m run, cleans the bar and does 20 shoulder to overheads 30/20kg and hands over the bar.

The roles are then reversed as partner 2 goes for a 100m run while partner 1 holds on to the bar.

*if the bar is put down at any stage, the person holding the bar at the time must complete 10 burpees before the workout can continue.

Killing the fat man Episode 5

Missed an episode? Watch them here: Episode 1, Episode 2, Episode 3, Episode 4

Charis has her very own 200g dumbell!

Our beautiful daughter Charis arived on Friday night. She is a patite little girl weighing in at 5.75 pounds. I thought it would be great to come up with a woorkout named after her.

WOD:

‘Charis’

5 rounds for time of:

7 Clean and jerk (70kg/50kg)

5 Shuttle runs (40 metres)

Scale 1 – 60/40kg

Scale 2 – 40/22.7kg(blue bar with 5kg plates)

Libby and Hine working on HSPU progression

Strength

Deadlift

3 – 3 – 3 – 3 – 3

Finisher

Tabata Wall Balls

Killing the fat man Episode 4

Missed an episode? Watch them here: Episode 1, Episode 2, Episode 3

Skill/ Strenght

Ring Dips

3 – 3 – 3 – 3 – 3

- Between ring dip sets perform 4-6 weighted push ups

WOD

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Burpee box jump

KB Swings (24/16kg)