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Saturday 30 July

July 29, 2016 | Leave comment | Read More

taurus The CrossFit Taurus Nationals is on this weekend at Mystery Creek in Hamilton! Get down and support Coach Jack who finished 3rd in the qualifiers. The comp is on both Saturday and Sunday. Get more details Here

Gymnastics:

  • Accumulate 2 minutes of L sit
  • Alternate with planche progressions

W.O.D.

‘Partner workout’

  • 50 Thruster (50/35)
  • 100 Double under
  • 50 Power clean

2 rounds (16 minute cap)

Friday 29 July

July 28, 2016 | Leave comment | Read More

Strength:

  • Barbell row
  • Weighted dip
  • 4 x 5 rep

W.O.D.

  • Row 750
  • 50 Wall ball
  • 25 Burpee
  • 12 Muscle up

15 minute cap

Thursday 28 July

July 27, 2016 | Leave comment | Read More

Strength:

Deadlift 5, 5, 3, 3, 1, 1.

W.O.D.

  • 12 Dumbbell push press (20/15)
  • 10 Box jump
  • 8 Toe to bar

10 minutes, as many rounds as possible

Wednesday 27 July

July 26, 2016 | Leave comment | Read More
2016-07-27wod

Strength:

  • Weighted pull up
  • Shoulder press
  • 4 x 5 rep

W.O.D.

  • Run 400
  • 30m Overhead plate lunge (20/15)
  • 20 Push up

3 rounds (15 minute cap)

Tuesday 26 July

July 25, 2016 | Leave comment | Read More

Strength:

Snatch 5 x 2 rep

W.O.D.

‘Annie’

  • Double under
  • Sit up

50, 40, 30, 20, 10 reps.

Compare to: 29/04/2015

Monday 25 July

July 24, 2016 | Leave comment | Read More

Final day of the CrossFit Games today, catch the action Here

Gymnastics:

  • Planche Progressions
  • Ring holds
  • 4 rounds

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 20 Pull up
  • 20 Kettle bell swing (24/16)

2 rounds

  • 20 Front squat (50/35)
  • 20 Burpee

2 rounds (14 minute cap)

Finish the 2 rounds of pull up/kb swing, then straight into front squats and burpees. Only your final finish time is recorded.

Saturday 23 July

July 22, 2016 | Comments Off | Read More

2016games The 2016 CrossFit games is on this weekend!! Watch all the action live at games.crossfit.com

Strength:

  • Barbell row
  • Weighted dip
  • 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Power clean (50/35)
  • 40 Push press
  • 80 Double under
  • 40 Wall ball
  • Every time reps are broken, team does 3 burpee

18 minutes, as many rounds as possible

Friday 22 July

July 21, 2016 | Comments Off | Read More

Gymnastics:

  • L sit
  • Handstand roll outs
  • Ring holds
  • 4 rounds

Strength:

Snatch complex: 1 Power, 1 Hang squat, 1 overhead squat

8 minute EMOM. You can increase weight during the 8 minutes

W.O.D.

  • Run 400
  • 15 Thruster (42.5/30)
  • 15 Pull up

3 rounds (15 minute cap)

Thursday 21 July

July 20, 2016 | 1 Comment | Read More

2016-07-20aaron Big PB Clean & Jerk for Aaron yesterday, 100kg!

Gymnastics:

  • Tabata toe to bar
  • Tabata hollow rock

W.O.D.

  • 15 Box jump
  • 5 Muscle up
  • 5 Deadlift

1 Exercise every minute, 6 rounds

Wednesday 20 July

July 19, 2016 | Comments Off | Read More
2016-07-20wod

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Squat clean (60/40)
  • Burpee

10 to 1 rep (12 minute cap)

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble