Ella battling the ropes at an early morning session

3 or 5 Rounds of 1 minute at each station:

• Wall Ball 10/5kg
• Sumo Deadlift High-Pull 35/22.5kg
• Box Jump
• Push-Press 35/22.5kg
• Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Compare to August 6, 2010.

Today is a practice day for this month’s big charity event FIGHT GONE BAD 5. Registration is nearly full – Do NOT miss out! Register TODAY!!

LAST CHANCE TO REGISTER!

FULL EVENT DETAILS HERE

Sonja has DETERMINATION written all over her face, and the quality of her movement reflects this in every workout she does. Keep it up Sonja!

aka “The Filthy Fifty”

For time:

• 50 Box Jumps
• 50 Jumping Pull-Ups
• 50 KB Swings
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press @ 20kg
• 50 Back Extensions
• 50 Wall Ball
• 50 Burpees
• 50 Double Unders

Post time to comments.

Compare to June 5, 2010.

Kurt is looking HAPPY!!

3 Rounds for time:

• Run 800m
• 21 Thrusters 42.5/30kg
• 21 Box Jumps 60/45cm

Post time to comments.

Thanks Hye Jin for the Thruster WOD today!

Mat (and his better half, Rin) have just joined us recently and are off with a roar! Introduce yourself when you see them around the club.

3 or 5 Rounds of 1 minute at each station:

• Wall Ball 10/5kg
• Sumo Deadlift High-Pull 35/25kg
• Box Jump
• Push-Press 35/25kg
• Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Compare to June 19, 2010.

FIGHT GONE BAD 5 is coming up soon. Watch this space!

Panda finally pulls her weight around here!

Modified for our prescription…
In teams of two, perform two rounds for time of:

• Run 300 meters
• 15 Jumps over 24” Box
• 15 Dumbbell squat cleans, 20/10kg
• 30 Double-unders
• 15 Push-ups, hand must release from floor
• 15 GHD Sit-ups
• 30 Walking Lunges

Post results to comments.

Happy Birthday Di!!

As Many Rounds as Possible in 20 min of:

• 30 Box Jump 24″
• 20 Push press 50/35kg
• 30 Pull-ups

Post rounds to comments.

“DANNY” Oakland, CA. SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Nicola demonstrates an American Swing - shoulder open at the crest of the swing with all joints in extension

3 or 5 Rounds of 1 minute at each station:

• Wall Ball @ 10/5kg
• Sumo Deadlift High-Pull @ 35/25kg
• Box Jump
• Push-Press @ 35/25kg
• Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Compare to February 15, 2010.

• 400m Run
• 30 Box Jumps 60/45cm
• 30 Wall Ball 10/6kg

Post time to comments.

Compare to February 22, 2010.

Great news for people in Paraparaumu, Paekakariki, Waikanae and Raumati areas of Wellington – CrossFit Kapiti is officially OPEN!

For time:

• 50 Box Jumps
• 50 Jumping Pull-Ups
• 50 KB Swings
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press @ 20kg
• 50 Back Extensions
• 50 Wall Ball
• 50 Burpees
• 50 Double Unders

Post time to comments.

Compare to February 12, 2010.

MONDAY 7 JUNE – PUBLIC HOLIDAY

MEGA WOD 8.30am – IMPORTANT NOTICE All Monday members have been booked into 8.30am MEGA WOD. If you are unable to participate please login to the Booking System and Early Cancel your reservation; use your session credit to book an alternate class.