Protected: WOD/Blog

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


4×5 ground to shoulder dead balls
Between sets 1 legless rope climb

WOD: Chipper 30min time cap

40 KB snatch 28/20
30 ring dips
20 goblet squats
10 Muscle ups (ring or bar)/ CTB ( butterfly,kipping or jumping)
20 goblet squat
30 ring dips
40 KB snatch