Workout of the Day (WOD) | Crossfit Infinite

TGU

Posted in: Workout of the day|13 April, 2013No Comments

skill: maximum horizontal jump
Tech/Strength:Turkish Get Up

Warm Up
20m – Bear Crawl
20m – Crab Walk
20m – Broad Jump
2 rounds

WOD:
5 hill runs with a medicine ball
10 Push Up (clapping)
10 Box Jumps
10 Sit Up
20 Mountain Climbers (4 count)
***
4 hill runs with a medicine ball
8 Push Up (clapping)
8 Box Jumps
8 Sit Up
16 Mountain Climbers (4 count)
***
3 hill runs with a medicine ball
6 Push Up (clapping)
6 Box Jumps
6 Sit Up
12 Mountain Climbers (4 count)
***
2 hill runs with a medicine ball
4 Push Up (clapping)
4 Box Jumps
4 Sit Up
8 Mountain Climbers (4 count)
***
1 hill runs with a medicine ball
2 Push Up (clapping)
2 Box Jumps
2 Sit Up
4 Mountain Climbers (4 count)

WORD
School holiday program.

CrossFit Infinite Takapuna will offer a strength and conditioning program that focuses on inspiring kids to develop a lifelong love of fitness.
The children learn to run, jump, lift, and climb through a positive and developmentally appropriate approach.
CrossFit meets the needs of not only highly athletic individuals, but also of those children that wish to simply increase their fitness levels.

Please contact us if you’re interested,

Front Squat

Posted in: Workout of the day|12 April, 2013No Comments

Strength: Front Squat 5,5,3,3,1,1

WOD
5 KB Snatch each arm 24/16kg
5 pistols each leg
10 pull ups
5 Rounds

shoulder tap

Posted in: Workout of the day|11 April, 2013No Comments

Skill: Shoulder taps
Strength/Tech: weighted box step ups
WOD

10 wallball
20 kettlebell (KB)
30 ring dips
40 OH lunges
50 push press
60 burpees

1 round for time

Pull Ups.

Posted in: Workout of the day|10 April, 2013No Comments

Skill: Pull Ups (butterfly, kipping)

Strength/Tech: Shoulder Press:5-5-3-3-3-1-1

WOD
Overhead Squats (OHS) 60/40
Sumo Deadlift High Pull (SDHP) 60/40

21-15-9

Amanda

Posted in: Workout of the day|9 April, 2013No Comments

Skill: Hollow holds

Strength/Tech: Jerk (10mins work on technique)

WODAmanda”
Muscle-up
Squat snatch (60kg/43kg)

9-7-5 reps for time of:

NB:We can scale this WOD

Skin the Cat, Back Lever, Front Lever

Posted in: Workout of the day|8 April, 2013No Comments

Tech/Strength/Skill: Skin the cat; Back lever; Front lever

WOD:
10 HSPU
15 Deadlifts (120/80)
25 Box Jumps
50 Pull Ups
100 Wallballs
200 Double Unders
Run 400 metres with (20/15) plate

1 round for time.

***30 Minutes time Cap***
*optional rep scaling
Option 1: 5, 10, 15, 25, 50, 100
Option 2: nah bro either RX or Option 1

WORD
Today is the last day of the 2013 CrossFit Games Open! We are so proud of all of you who competed this year and chose to test yourselves against other CrossFitters from around the world. We hope that through your participation you discovered how truly awesome you are!

Special thanks go out to all those – friends, family, fellow CrossFitters – who came out each week to cheer for our athletes, judge workouts, and help keep workout heats running smoothly. We couldn’t have done it without you!