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CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit New Plymouth

Address:
Fitzroy Plaza
2d/b Darnell St
Fitzroy
New Plymouth

P: 027 244 7114

the great deck

CrossFit New Plymouth – CrossFit (No Measure) the deck of cards hearts burpees diamonds sit ups spades push ups clubs knees to elbows Jokers 300m run Ace is worth one Metcon (Time) 21 Thrusters 21 Pull ups 800m run (run together) 30 KB swings 30 Pull ups 50 Double unders/ 150 singles 50 ab mat […]

Read More » | February 13, 2016 | Category: WOD | Comments: none

the coffee express

CrossFit New Plymouth – CrossFit (No Measure) Partner Row, 2.4km (more distance for more people) Must be done in 400m sections 5 min Stretch and mobility Sumo Deadlift (3 rep max ) 15 min to find your 3 rep max Sumo dead lift rest 3 min Metcon (AMRAP – Reps) 30 sec on 30 sec […]

Read More » | February 12, 2016 | Category: WOD | Comments: none

Practice makes perfect

CrossFit New Plymouth – CrossFit Squat Warm Up (No Measure) 3 min Run / Row / Skip then 2 Rounds of: 10 Squats (3 second hold at bottom) 1 Length Overhead Walking Lunges WOD 4 BOTB 2016 (Time) Complete 100 wall balls for time every time you break complete 10 burpees Hang Snatch (EMOM 7 […]

Read More » | February 11, 2016 | Category: WOD | Comments: none

Hump day hero

CrossFit New Plymouth – CrossFit Mob Warmup (No Measure) a. 400m run b. 2 x rounds of: • 5 Burpees • 10 Push-ups • 10 Air Squats c. Mobility drills Clean Pull (5-5-5-5) Hang Clean (5-5-5-5) CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 […]

Read More » | February 10, 2016 | Category: WOD | Comments: none

Squat it then row it

CrossFit New Plymouth – CrossFit Squat Warm Up (No Measure) 3 min Run / Row / Skip then 2 Rounds of: 10 Squats (3 second hold at bottom) 1 Length Overhead Walking Lunges Back Squat (Alt min emom 12 min 7 back squats ) Every other min do 7 back squats Wall balls (Alt min […]

Read More » | February 9, 2016 | Category: WOD | Comments: none

All In For Arwen

CrossFit New Plymouth – CrossFit Wait and see

Read More » | February 6, 2016 | Category: WOD | Comments: none

Friday

CrossFit New Plymouth – CrossFit Coaches warm up (No Measure) Coach own warm up Back Squat (Emom 7 reps for 10 min) Meg (Time) Deadlifts (80/50) Box Jumps (24/20) Kettlebell Swings (24/16) For time 21-15-9 400m Run 21 DL 21 BJ 21 KB Swings 300m Run 15 DL 15 BJ 15 KB Swings 200m Run […]

Read More » | February 5, 2016 | Category: WOD | Comments: none

d

CrossFit New Plymouth – CrossFit 2 mins Run / Row / Skip (No Measure) 2 mins Run / Row / Skip Then 2 Rounds of: 10 Squats 10 Push Ups 10 Sit Ups Overhead Squat (5-5-5-5) CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 […]

Read More » | February 4, 2016 | Category: WOD | Comments: none

Half Way

CrossFit New Plymouth – CrossFit 2 mins Run / Row / Skip (No Measure) 2 mins Run / Row / Skip Then 2 Rounds of: 10 Squats 10 Push Ups 10 Sit Ups Hang Clean (5-5-5-5) CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups […]

Read More » | February 3, 2016 | Category: WOD | Comments: none

Leg day

CrossFit New Plymouth – CrossFit Squat walks (No Measure) 1 Length duck walk 1 Length Bear crawl 1 Length ankle hold Shoulder Warm Up 3 (No Measure) 12 Bent Over Rows (40/25) 12 Bent Over Reverse Flys 1 Round of “I T W X” 2 Rounds Back Squat (EMOM 6 on min for 10 min […]

Read More » | February 2, 2016 | Category: WOD | Comments: none