Protected: WOD/Blog

21 Jul Fri 22nd July

Phat shout out to our 1st place winner for the BLC, Tyler The Destroyer!!! There was only 1% that separated him and Keaton from the top spot. Big ups to everyone who participated in this competition, we hope that it has helped you reach another level on your CrossFit journey. We also want to make a special thank you to Jude, for constructing the weight in and weigh out process of our challenge.

#CrossFitWhangarei #WolfPack #GetSome

Strength: 4 rounds of
H/stand holds (holding for 30sec) rest as long as needed between sets.

WOD: For time ( running clock)

5 rounds
7 Deadlifts 50/30
7 Bar facing Burpees

Rest 3mins

4 rounds
6 Power cleans
5 HSPU

Rest 3mins

3 rounds
10 Push press
400m

20 Jul 21st Thursday

Strength: Snatch
Warm up to 50-60% of your 1 rm, then; 6EMOM
2 reps every min, focus on good set up and form.

WOD: 3 RFT (18 min cap)
15 OH Squats 50/30
15 TTB
12 Pwr snatch
12 CTB
7 Thrusters
7 Bar Muscle ups

19 Jul Weds 20th July

Strength: 3 rounds ( rest as long as needed to recover fully before next attempt)

1 min to accumulate Max effort
Muscle ups
Ring dips

WOD: 12min AMRAP Modified Cindy
3 Muscle ups / C2B
6 Press ups
12 Air squats

18 Jul Tues 19th July

Strength: Front squat

Work up to a heavy 3 RM

WOD: 3 rounds for time
21 Wall Balls 9/6
15 Power Snatch 40/25
9 HPSU
3 Deadball OS 55/35kg

17 Jul Mon 18th July

Strength: Strict press
Find your 1RM

WOD: For time (2 mile Grace)

1600m run
30 Clean and Jerks 60/40kg
1600m run

15 Jul Sat 16th July

14 Jul Fri 15th July

Strength: Deadlift
Working up to a 2RM

WOD: 15-12-9-6-3 reps for time
Deadlifts 50/35kg
Hang Power Cleans 50/35kg
Push Press 50/35kg
100m Run

13 Jul Thurs 14th July

12EMOM
Even=30 DU’s
Odd=6 Burpees

WOD: In 14mins

50 Cal row
40 T2B
30 Wall balls 9/6kg
20 Cleans 60/40kg
10 Muscle ups

12 Jul Weds 13th July

Strength: Bench press

Work up to a 3 RM

WOD: 0-7min
Ascending ladder 2-4-6-8-10-12-14…..etc of
Thrusters 42.5/25
Burpee over bar
7-10min
Rest
10-12min
Max Thrusters

11 Jul Tues 12th July

Kia ora whānau, just a few notices.

Firstly congratulations to PB on his overall 8th place finish on the weekend. We are all proud of you bro.

Secondly, we have a group coming in to the 615pm class tomorrow, you can still attend as per usual. The WOD will be changed to an EMOM to suit the amount of people. See you all there😊

#CrossFitWhangarei #WolfPack #GetSome

Strength: Weighted plank (30sec) alternate with Max weighted pull up

WOD: 5 rounds, For time

12 power snatch 40/25
12 pull ups
12 wall balls