Tech/Strength: Standing shoulder press 5-5-5 @ 70,75,80%
WOD
Partner Up
14-12-10-8-6 Push Ups
28-24-20-16-12 Air Squats
*Hold in the static position of your partner’s movement while they work!*
Word
Woo-hoo CrossFit Infinite Takapuna competitors !! You guys are awesome!! Congrats to all of you…what incredible athletes!
Tech/Strength: Sumo Deadlift High Pull
WOD
Kettlebell 24/16
Burpee
Air squat
1-2-3-4-5-10-9-8-7-6-5-4-3-2-1
WORD
Good luck and all the best to our team competing today at Zealous Kumite Comp. Kia kaha
Tech/Strength: Squat
WOD
Front squat
Pullup
Parelletes Pushup
21-15-9
Tech/Strength: Bench press 5-5-5 @70-75-80%
WOD
25 wall ball
25 sit up
400 metre run
5 rounds for time
Strength/Tech: Deadlift 5-5-5 70-75-80%
WOD
KB swing
Double under
Clapping push up
Jumping squat
Mountain climber
Double under
Max rep, 4 minutes of each
Strength/Tech: Shoulder Press: 5-5-5 70-75-85%
WOD:Helen
400metre run
21 KB swing
12 pullup
3 rounds for time
Tech/Strength:
Back squat 5-5-5@40%,50%,60%
WOD
5 Deadlift 100/70
10 Ring dip
Scale deadlift to approximately 60% of your 1 rep max.
AMRAP in 10 minutes
Tech/Strength/Skill: Front Squat
WOD 
eck of Cards
Back by popular demand
Aces =12
Queens, King, Jack = 11
The rest are as stated (10,9,8,7,6,5,4,3,2,1)
Hearts = Push Ups
Spades = Air Squats/Front Squat
Clubs = Sit ups/T2B
Diamonds = pull ups/MU/BMU
Joker = 200 metres run with wallball
in pairs have fun team
Technique/Strength: Take 20 minutes to work on any weaknesses you may have. Example: double unders, pull-ups, pistols,cluster, any mobility…the list goes on!
WOD “Randy”
75 power snatches, for time
Strength/Tech: Deadlift 5/3/1 @ 75%-85%-95%
WOD
60 Double Unders
50 Push Ups
40 Air Squats
30 Kettlebell Swings 24/16
20 Lunges
10 Pull Ups
400m Run
2 rounds: