WOD:Kelly

Tech/Strength/Skill:: Box jump(BJ), Wallball(WB)

Run 400m
30 Box Jumps
30 Wall balls
5 rounds for time

WOD: Isabel

Tech/Strength/Skill: OHS

Snatch 60/40

30 Reps for Time

WOD:Nasty Girls

Tech/Strength/Skill: Push Press
50 Squats
7 Muscle-ups
10 Hang power cleans
3 rounds for time of:

WOD: Annie
Tech/Strength/Skill: Deadlift aka Healthlift
Double Unders
Sit Up
50 – 40 – 30 – 20 – 10
For Time

Tech/Strength/Skill: Snatch

WOD

:Chelsea

5 Pull ups
10 Push ups
15 Air squats

On the minute for 30 minutes:

option 1
4
8
12

option 2
3
6
9
option 3
2
4
6

WORD

CrossFit NZ, 4th birthday. Celebrating CrossFit style with a friendly competition. Who is in. Check link HERE

Tech/Strength/Skill:
Death by 10metres
WOD: Grace
30 Clean and Jerk

We celebrating Mothers week with Girls named WODs this week. Enjoy

Tech/Strength/Skill: Shoulder Press

WOD: Helen

400 metres Run

21 Kb Swing

12 Pull-ups

3 rounds for time:

Tech/Strength/Skill: Snatch

WOD:
Thrusters 45/30kg
Box Jumps 60/50cm

21-15-9

When I did my CrossFit Level 1 course, Matt was one of the instructors..

Tech/Strength/Skill: Cleans

WOD

OHS 45/30 kg
Pull-ups

21-15-9 for time.

Tech/Strength/Skill: What is Crossfit

WOD: Air Force
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 Front squats

~For every minute on the minute you have to perform 4 burpees.

Men will use a 45kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

For time:

Word:

I can’t make you a better athlete. I can’t make you skinny. Or fat. I can’t make you a better person. I can’t make you a better friend, a better lover, a better mother or a better father.

I can’t make you run or row or front squat or L-sit or do handstand push-ups.

I can’t make you do anything.

You are the person with the power. The person with the choices. The person who makes the decisions. Only you can make you do anything.

All I can do is provide expert instruction, an outstanding facility, a phenomenal community, and an accepting atmosphere where it’s safe to f*** up and try again.

And results. Lots of results if you’re willing to work for them.

You have to decide if you’re ready to accept that challenge. You have to decide if you have a warrior’s soul, if you’re a CrossFitter.

I am a CrossFit coach. I am a CrossFit affiliate.

What are you?