Monday 4th July 2016

Monday 4th July 2016

Happy 4th July to all our American members. CrossFit has it roots in America and our CrossFit Whanganui community is fortunate enough to have past and present people whakapapa back to America! See you at the box for some fire works…ok, we dont have fireworks but we do have an awesome WOD for you.


Strength – Weighted Pull ups


Conditioning – 3 Rounds for time:

400m Run

9 Deadlifts

6 Hang Power Cleans

4 Shoulder to Overheads

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Saturday 24th August 2019

Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m