Tuesday 29th September 2015

Tuesday 29th September 2015

Kia Ora Team – there are definitely some sore bodies today.  The weekend was awesome and the group that traveled to Two to Tango did our community proud, upholding the mana of CrossFit Whanganui and moving beautifully.  Karli and I are humbled that these awesome people choose to be part of our community.  Back to training, and ticking off some of those goals.  


Pre Wod Skill – Hollow and Arch Holds

Strength – Pull Ups

4 X ME Strict + ME Kipping UB Pull Ups (do not come off the bar, at first Strict failure switch to a Kip).  Rest a min of 2:00 mins between sets

Conditioning – Three part Conditioning set

0:00 – 10:00

1) For time:

Run 400m

50 Wall Balls

Run 400m

10:00 – 14:00

2) 4:00 AMRAP at a conversational pace of:

7 Power Snatches 62.5/40

14 Box Jumps

With no break…

14:00 – 16:00

3) 2:00 AMRAP at absolute all out effort of:

7 Power Snatches 62.5/40

14 Box Jumps

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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

33 Hatrick St West, Whanganui, 4500, New Zealand

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