Sunday 20 Sep - Open Gym 2-4pm

Saturday 19 Sep - 'Team WOD' - 35 Min AMRAP - Max Cal Row, Max Burpee Box Jump, Max Cal AirBike, Max WallBall

Happy wedding day to DPD and Aroha!

Each team has 2 Rowers, 2 AirBikes, 2 Boxes and 2 WallBalls to complete as many reps and calories as possible in 35 Mins

Friday 18 Sep - 2 Rnd - 15 Cal AirBike, 15 SitUp. 2 Rnd - 15 Cal Row, 15 Burpee. 2 Rnd - 50 DoubleUnders, 15 PullUp. 2 Rnd - 400m Run, 15m Broad Jump

 

Strength - Press and Push Jerk

Thursday 17 Sep - 3 Rnd - 10 OverHead Squat (50/35), 10 Tyre Flip, 200m Run

 

 Gymnastic/Skills WOD - 2 Rnd - 2 Min Max Pistol, 2 Min Max Muscle Up, 2 Min Max Distance HandStand Walk

Wednesday 16 Sep - Every 2 Mins for 30 Mins - 1 DeadLift (80-90%), 1 PullUp (10/5)

Tuesday 15 Sep - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

 

Compare to 23 May

Monday 14 Sep - On The Minute, 8 Mins - Odd - 10 HandStand PushUp, Max Box StepUp (15/10), Even - Rest. On The Minute, 8 Mins - Odd - 5 Clean & Jerk (50/35), Max Squat, Even - Rest.

 

Strength - Front Squat

Well done to all those that ended the day on the podium.

Huge thank you to everyone involved yesterday from judges, helpers, competitors, sponsors and spectators. It was an epic success and a great day to be a CrossFitter in the territory! Here is the link to the leaderboard NORFIT