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Kia ora whānau,
In support of Māori language week, each day we will be giving you a kupu Māori (Māori word) and a kīwaha (colloquial phrase) to add to your basket of knowledge. These kupu are based around the movements of CrossFit.

Pīoneone – Push up

Kīwaha – Mate ururoa! = Die fighting!

Strength:
Build to a heavy single
Push Press

W.O.D:
15 min amrap
Partner up.
15 Push press (42.5/30)
15 Box jump over (30″/24″)
15 Pull ups

*Partner 1 cycles through the amrap, while partner 2 rows 400m.
*At the completion of the 400m row, partner 2 continues the amrap, while partner 1 rows 400m.
*continue to flow through the amrap and row, until the 15mins is up.

Kia ora whānau,
In support of Māori language week, each day we will be giving you a kupu Māori (Māori word) and a kīwaha (colloquial phrase) to add to your basket of knowledge. These kupu are based around the movements of CrossFit.

Nakawhiti – CrossFit

Kīwaha – Patua te taniwha! – Smash the WOD!

Strength:
Pause back squats x 3
*3 second pause at the bottom

W.O.D:
“Karen” with a twist.
150 wall balls (9/6)
For time.
E3M: 6 burpees

Kia ora whānau,
In support of Māori language week, each day we will be giving you a kupu Māori (Māori word) and a kīwaha (colloquial phrase) to add to your basket of knowledge. These kupu are based around the movements of CrossFit.

Hutia – Pull up
Kīwaha – E kai! = Eat ’em up!

Strength:
Work up to a heavy single deadlift

W.O.D:
12min Amrap
10 deadlifts (80/55)
10 hspu
10 pistol squats

Kia ora whānau,
Each day we will be giving you a kupu Māori (Māori word) and a kīwaha (colloquial saying) to add to your basket of knowledge. These kupu are based around the movements of CrossFit.

Pohopeke – Burpees
Kīwaha – Wetiweti!= Wicked!

Strength:
2 x power clean + 2 x hang power clean
*goal is to keep the bar moving
*work cycling technique

W.O.D:
5 rounds
Every 3mins complete:
200m run
20 hang cleans (50/35)
Max effort toes to bar.
*score is total amount of t2b

 

Kia ora whānau,
Each day we will be giving you a kupu Māori (Māori word) and a kīwaha (colloquial saying) to add to your basket of knowledge. These kupu are based around the movements of CrossFit.

Monday;
Air squat – Hāhaka
Kīwaha – Tūwhitia! = Kill it!

Strength:

Overhead squats x 4

*inbetween sets perform 5 sotts press

W.O.D:
20min Amrap
12 over head lunges (42.5/30)
8 bar facing burpees
12 over head lunges
8 pull ups