WODs

REMINDER: LIVING BETTER CHALLENGE - CHECK IN Wednesday at 6pm

A. Overhead Squats 5-5-5-5-5 (Block 1: Week 3)

B. Five rounds for time:
20 Step-up 20"
20m Lunge
20 Goblet Squats
*Advanced athletes can add weight via weight vest or dumbbell. The goal is to maintain a continuous pace across all movements.

LIVING BETTER CHALLENGE – CHECK IN Wednesday at 6pm

“Helen”
Three rounds for time:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pull-ups

Compare to last time here

Photo: It takes a village to raise kids. We are so grateful for the village we have. Greg is an amazing role model for everyone. I am especially thankful that he has taken Jesse under his wing. Teaching him so much more than just boxing. Watching these two together fills my heart. Thank you Greggy. Xo

Mindbody is having technical issues- both 7am & 8am sessions will be on.

Come and join us for a partner workout.

Photo: Shane (FIFO) always great having this guy in the box.

For time:
0-5mins
75 Wall ball 9/6kg
5 minutes until completion:
50 Toes to bar +
50 Pull-ups
At the start of minute 5 complete 30 Double -unders, at start of minute 6 complete 20 Squats. Continue to alternate this buy in format until Toes to bar/Pull-ups are completed.

*20 minute cap

Photo: Ted - A CrossFitter in the making. Thank you Deb for his very own barbell and plates. The perfect thing to have when watching Mum do her WOD. Xo

A. Week 2/12 Squat progression
Cycling through Back squat/Front Squat/Overhead Squat
Front Squat 5-5-5-5-5

B. AMRAP in 10 minutes:
5 Dumbbell Snatch (Left arm) 22.5/15kg
5 Dumbbell Shoulder to overhead (left arm) 22.5/15kg
5 Dumbbell Snatch (Right arm) 22.5/15kg
5 Dumbbell Shoulder to overhead (Right arm) 22.5/15kg
10 Burpees (Lateral jump over dumbbell)

Photo: Thinking of Leiah and wishing her a speedy recovery.

A. 10 minutes:
Gymnastics skills

B. Cardio Pyramid
100m-200m-300m-400m-500m-400m-300m-200m-100m
Run/Row or
Echo x 2.5
250m-500m-750m-1000m-1250m-1000m-750m-500m-250m
Rest 1 minute between efforts

Photo: It is great having Heather back in gym. Consistency & frequency is key.

Five x 2:30minute rounds:
10 Power Clean 50/35kg (Int 45/30kg)
15 V-ups
Max Overhead Squats 50/35kg (Int 45/30kg)

Rest 2:30minutes
*Plank 60 seconds during rest

For time:
5 rounds:
12 Alternating Box Step-ups 20″ (20/15kg plate)
6 Bar Muscle-ups

Rest 2 minutes

5 rounds:
12 Alternating Box Step-ups 20″ (20/15kg plate)
3 Wall Walks

Photo: Congratulations to Bodo- the winner of our door prize for “GET CHLOE TO THE GAMES” Fundraiser. Thank you to @Reebokau_nz for putting up a pair of Reebok NanoX4. New kicks never looked so good 👍

Both 7am & 8am sessions will be scheduled.

For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Power Cleans 60/40kg
Dumbbell Bench Press 22.5/15kg
Burpee Pull-ups

Photo: Definition- Bloody Legend: Greg.

Five rounds for time:
Run 400m
25 Unbroken Wall ball 9/6kg

Photo: It has been a great week of achievements for Luka. Well done!!