Friday
Trekkie's super-legit hand-release push-ups are nothing to shake a stick at.
A. Strength
- Shoulder Press 1RM
B. MetCon
3 Rounds for time:
- 30 KB Swings 32/24kg
- 50 Double-unders
Post results to comments.
Post / Read Comments“Karen”
Mr Pistols Hill made short work of an abbreviated Regionals 12.2 WOD last weekend. And hundred kilo cleans anyone..?
A. Strength
- Deadlift 1RM
B. “Karen”
For time:
- 150 Wall Ball shots 9/6kg
Post results to comments.
Compare to Feb 22, 2012.
S.A.S.
Huge congrats to Trish and Dave on the arrival of their second girl! Sophie Ann Smith was born in a blistering quick birth that Dave reckons lasted mere minutes. Dave thinks that's a sure fire sign of athleticism to come! We'll have to ask Trish what side of the family those genes come from 
Totally dig the baby blankie!
WOD “For Sophie Ann Smith”
5 Rounds for time:
- 20 Burpees
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest exactly 1 minute between rounds. Post time to comments.
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Tuesday
Tila's been ripping it up in the morning classes for a few weeks now and we reckon will quickly reach full CFAK ninja status - go girl!
A. Strength
- Bench Press 7 x 5, adding weight every set
B. Conditioning
7 Rounds for time:
- Run 400m
- 25 Sit-ups
Post results to comments.
Monday
Panda did everyone proud this past weekend when she broke New Zealand Weightlifting masters category records! This is a pic of her opening Snatch at 35kgs.
A. Strength
- Back Squat 1RM
B. MetCon
21-15-9 reps for time:
- Paralette Push-up
- Box Jump 30/24″
C. Finisher
- Pull-up 3 x max reps
Post results to comments.
Saturday
Workout-of-the-day
3 Rounds of 1 minute at each station:
- Wall Ball 9/6kg
- Hand release Push-ups
- Box Jump 24/20″
- Burpees
- Ball Slams
Score the total number of reps per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.
Post score to comments.
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