Strength Backsquats 10 x 10 @50-60% 1rm WOD 400m run 40-20-10-5 Sit ups Double Unders (triple for single unders) KB Swings 24/16 200m run 15min cut off
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WOD – Wednesday 12 February 2014WOD – Wednesday 12 February 2014
Strength 5rm Power Cleans 5-5-5-5-5 WOD ‘Paps Never Ender’ – By popular demand? Last done on 19 November 2013 10RFT 2 x Ring PU 4 x T2b 6 x Box
Tuesday 11 February 2014Tuesday 11 February 2014
Skills Sprint EMOM – 12mins 25m sprints 1 sprint first minute, 2 sprints 2nd minute, 3 in the 3rd…until you can’t complete the distance for the given minute, then you
Monday 10 Feb 2014Monday 10 Feb 2014
Strength 5rm Push Press WOD ‘Go Away, Come Back’ 2RFT 800m run 5 x DL 80/60 5 x WB 9/6 400m run 10 x DL 10 x WB 200m run
Saturday 8 February 2014Saturday 8 February 2014
Just tricking…we don’t post Saturday WODs…we’ve got to keep one a surprise after all…don’t worry though, you guys should be ‘ready for anything’.
MEMBER PROFILES – Nathan and LillyMEMBER PROFILES – Nathan and Lilly
We recently asked a few questions of two of our members, Lilly who was in our very first On-Ramp course when we opened in September 2013 and Nathan (her husband)
Friday 7 February 2014Friday 7 February 2014
Strength Farmers carry for distance with weight. In pairs/groups Choose a kb weight 12/16/24 and mark out the 10m mark in the box, max distance (back and forward) – must
Thursday 6 February 2014 – WAITANGI DAYThursday 6 February 2014 – WAITANGI DAY
Strength/Skills Working Bee meet at box at 9:00am WOD ‘Brunch’ 1RFT Brunch at Pacifica Café on Tara Road at 10:30am
Wednesday 5 February 2014Wednesday 5 February 2014
Strength 3rm Deadlift in pairs 15mins to work to your 3rm 3-3-3-3-3 WOD ‘Seventh Heaven’ 7 RFT Buy in – 70m broad jumps 7 x power cleans 60/40 7 x front squats
Tuesday 4 February 2014Tuesday 4 February 2014
Strength 1rm TGU – 15 mins to work to your 1 rm (each arm) WOD 18min AMRAP 20 x sit ups 10 x snatch 35/25 5 x Press ups