Protected: WOD/Blog

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

10 Jul Mon 11th July

Strength: Back squat
Work up to a heavy 3RM

WOD: 12min AMRAP
5 HSPU
10 Power Cleans 50/30kg
20 Air Squats
40 Double Unders

07 Jul Fri 8th July

Strength: OH static lunge
4×10 at a medium weight

WOD: 15-10-5
OH squat 60/40
TTB
400m run

06 Jul Thurs 7th July

Core: Tabata
Sit ups
KB twist
Superman press

WOD: 20EMOM
15/12 cal. Row
10 HSPU
15 box jump over
10 unbroken wall balls 12/9