Strength: Power snatch x 2 + squat snatch x 1 W.O.D: Amrap 13:00 7 Hspu 20 d/u 4 dumbell snatch (22.5/15kg) *add 4 dumbell snatch each round

Strength: Squat clean x 3 W.O.D: 7min Amrap 2-4-6-8-10…. Squat cleans (60/40) Box jumps -rest 2mins then 7min Amrap- 2-4-6-8-10… S2OH (60/40) Pull ups

REHUZ 21st THROWDOWN 1 – Rx men Ring muscle up/ ladies Rx Bar muscle up 9 – Front squats 70/45 9 – Box jump overs 6 – Push Press “/” 21 double unders 7 rounds

Strength: Deadlift x 1.1.1.1 *4 single reps. *Reset each time W.O.D: 5 rounds: Every 3mins complete 400m sprint 10 deadlifts (120/80)

Part A: Rope climb practice, and Warm up movements for the wod. W.O.D: Emom 20: 10/8 Cal Ski erg 12 Thrusters (42.5/30) 12/10 Assault bike 2 Rope climbs

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 […]

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: […]

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: […]

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 […]