Protected: WOD/Blog

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