Fitness and Strength Training in South Auckland

Benchmarks

‘The Chief’

Posted by on Jun 4, 2016

WOD A: Open 12.1 7 min AMRAP BURPEES..!! WOD B: ‘The Chief’ 5 Rounds of 3min each 3 power Cleans (60kg/40kg) 6 Push-ups 9 Air Squats 1 Minute Rest Score = total of COMPLETED rounds...

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CompWOD

CompWOD

Posted by on Feb 4, 2015

Skill: 12 min EMOM (make a bid) unbroken toes-to-bar unbroken double unders WOD 1: 5 rounds for time (10 min time cap) 3 rope climbs 12′ 6 clean & jerk (70/45kg) WOD 2: 3 sets for time 20 toes-to-bar 20 KB swing (American 32/24kg) 20 burpees 60 DUs *Rest 3 mins between...

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KB/Oly Lifting Club

PowerWOD

Posted by on May 30, 2016

STRENGTH/SKILL: Start clock… 00:00 – 12:00 1x Power clean & jerk @ 70% every 30secs 12:00 – 22:00 1x Power snatch @ 70% every 30secs . . . WOD 21-15-9 Deadlift (100kg/70kg) Box Jumps (24″/16″)...

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Kettlebells

Thursday Kettlebells

Posted by on Jun 2, 2016

STRENGTH: StrongSport Set – 4min KB Clean and Jerk (32kg/24k) One arm change only / don’t put down the bell! . KETTLEBELL WOD 5 Rounds 1 Minute Row (calories( 1 Minute to complete 30 Russian Swings (32kg/24kg Score = total calories...

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Recent Posts

Monday 20 June

Monday 20 June

Jun 20, 2016

STRENGTH: Backsquat 3+2+2+1+1+1 – increasing weight WOD: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (50kg/35kg) Box Jump (24″/20″) Each round starts with 100m SPRINT...

Sunday 19 June

Sunday 19 June

Jun 19, 2016

WOD: 8 Minute AMRAP 50 Double Unders 30 Wall Balls (10kg/6kg) 20 Snatch (45kg/30kg) 10 Box Jump (24″/20″) …followed by… 5 minutes to find your 3RM Deadlift...

‘The 7’

‘The 7’

Jun 18, 2016

WOD: ‘The 7’ 7 Rounds for Time 7 HSPU 7 Thrusters (60kg/40kg) 7 Knees-to-Elbows 7 Deadlifts (110kg/75kg) 7 Burpees 7 Russian KB Swings (32kg/24kg) 7 Pull-ups...

‘Nicole’

‘Nicole’

Jun 17, 2016

**NEWS FLASH** We have some nice, shiny new 5kg plates! Please take care of these and remember if you have 5kg plates on your bar, you need to lower your bar to the ground – not drop it! Thanks everyone! . STRENGTH: 5X5 Bench Press WOD: ‘Nicole’ 20min AMRAP 400m Run Max Rep Pull-ups **Every time you have to come off the bar, signals the start of the next round** Score: number of pull-ups per...

‘10,000 lbs’

‘10,000 lbs’

Jun 16, 2016

STRENGTH: 8 minute EMOM 3x Deadlift (80% of 5RM) 3x Box Jump (30″) WOD: 10,000lbs (4500kg/3000kg) Lift as fast as possible, using either: A: Barbell version (morning classes) 1x Squat 1x Press 1x Deadlift *you can use any weight on the lifts and it can be done in any anount of rounds. You can only complete one rep at a time, and must cycle through all three lifts to complete one round. B: Kettlebell version: (afternoon classes) Use any kettlebell lift (Snatch, Clean & Jerk, Press etc) and any bell weight. Single and/or double bell lifts may be used....

Wednesday 15 June

Wednesday 15 June

Jun 15, 2016

STRENGTH: Strict Pull-ups, 1-2-3-4… until failure *Rest as long as required between sets* Record highest set achieved SKILL: 1. Rope climbs/progressions 2. Split Jerk . WOD Complete for time: 100m Sprint 8x Power Clean & Split Jerk (80kg/50kg) 12x Supine Ring Rows 100m Sprint 6x Power Clean & Split Jerk 10x Supine Ring Rows 100m Sprint 4x Power Clean & Slpit Jerk 8x Supine Ring Rows 100m Sprint *Alternate the leading foot in split jerk, every...

Tuesday 14 June

Tuesday 14 June

Jun 14, 2016

STRENGTH: 8 Minute EMOM 3x Strict Press SKILL: Double Unders Rx = 10-20-30-40-50-40-30-30-10 Sc1 = 5-10-15-20-25-20-15-10-5 Sc2 = 2-4-6-8-10-8-6-4-2 Sets must be unbroken WOD 4 Rounds for Reps 1min Over Head Plate Lunges (20kg/15kg) 1min Dynamic Push-ups (20plate/15plate) 1min Burpee Pull-ups 1min Rest...

Monday 13 June

Monday 13 June

Jun 13, 2016

STRENGTH: 5×5 Front Squats SKILL: HSPU WOD: 5 Rounds 2 minutes to complete… 200m Run Max Shoulder-to-Overhead (60kg/40kg) -rest 1 minute between rounds -score is number of STOH completed...

Sunday 12 June

Sunday 12 June

Jun 12, 2016

STRENGTH/SKILL: 4 Sets NOT for time: 15 Second L-sit on Paralettes 15 Hollow Rocks 30-45 second Handstand Hold Then…. 10 Wall walk, with 5 second hold in plank . WOD: For Time…. 18-15-12-9 Calorie Row Power Snatch (40kg/20kg) Box Jumps (24″/20:)...

‘Wood’ & The Auckland 3’s

‘Wood’ & The Auckland 3’s

Jun 11, 2016

Congratulations to everyone who competed at the Auckland 3’s today – and thanks to the supporters who came along to cheer our crew on! Huge shout out to Thushanth, Latham, and Guy, who made it all the way to the finals – awesome effort guys!! For those of us who weren’t competing, Saturday still threw a challenge down with a killer WOD. A big ‘thank you’ to Bear for running the classes this morning! . . WOD: ‘Wood’ 5 Rounds for time 400m Run 10 Burpee Box Jumps (24″/20″) 10 Sumo Deadlift High Pull (45kg/30kg) 10 Thrusters (45kg/30kg) 1 Minute Rest...

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