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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

Tuesday

CrossFit New Plymouth – CrossFit Metcon (AMRAP – Reps) 4min AMRAP max double unders Metcon (Weight) Find max 5 rep thruster Metcon (AMRAP – Rounds and Reps) 10min AMRAP 200m run 15 pull ups 10 kb swings 16/24 Metcon (Time) 3 rounds for time 20 kb lunges 16/24 15 box jumps 10 HR press ups

Read More » | May 31, 2016 | Category: WOD | Comments: none

Monday

CrossFit New Plymouth – CrossFit Roxanne (No Measure) A1: Back Squat (5-5-5) B1: Ground to Overhead (5 Reps EMOM 8 mins) WOD 1: Metcon (AMRAP – Rounds and Reps) 20 Lunges 10 Burpees AMRAP 5 mins2 min Rest then start WOD 2. WOD 2: Metcon (AMRAP – Rounds and Reps) 10 Front Squats (40/30) 10 […]

Read More » | May 30, 2016 | Category: WOD | Comments: none

Murph Team WOD

CrossFit New Plymouth – CrossFit Self Directed Warm Up (No Measure) 5-10 mins to warm up however you want. Team indoor Murph (Time) Row 1 mile 100 Pull ups Or banded pullups 200 Push ups Hand release 300 Wall balls Row 1 mile Teams of Three Coaches Finisher If time (AMRAP – Reps) Coach on […]

Read More » | May 28, 2016 | Category: WOD | Comments: none

Friday drinks

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 Ring Dips (8-7-6-5-4) Press up no hand release (10-10-10-10) press ups withh hand release, should get to 4 inchs off ground and […]

Read More » | May 27, 2016 | Category: WOD | Comments: none

Thursday

CrossFit New Plymouth – CrossFit Warm Up (Inch Warms & Push Ups) (No Measure) 3 min Run / Row / Skip then 2 Rounds of: 1 Length Inch Worms 10 Push Ups Deadball up and over (6-6-6-6) Deadlift (8-8-6-6-4-4) start at 50% at 8 60% at 6 70% at 4 Metcon (Time) 21 push ups […]

Read More » | May 26, 2016 | Category: WOD | Comments: none

Hump Day

CrossFit New Plymouth – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch […]

Read More » | May 25, 2016 | Category: WOD | Comments: none

wall or box

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 Metcon (Time) 100 wall balls for time if you break or no rep complete 20 box jumps stright away every time. Metcon […]

Read More » | May 24, 2016 | Category: WOD | Comments: none

Love the games

CrossFit New Plymouth – CrossFit Warm Up (Inch Warms & Push Ups) (No Measure) 3 min Run / Row / Skip then 2 Rounds of: 1 Length Inch Worms 10 Push Ups Hang Clean (5-5-5-5) Split Jerk (4-4-4-4) CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 […]

Read More » | May 23, 2016 | Category: WOD | Comments: none

Saturday Fun

CrossFit New Plymouth – CrossFit Metcon (AMRAP – Reps) 15 min AMRAP 50 Box jump overs 50 Burpees 50 Pull ups 50 Wall balls Metcon (AMRAP – Reps) 15 min AMRAP 50 Cleans 50 Push press 50 Deadlifts 50 Snatches Metcon (Time) 2000km Row one person can only row 300m Metcon (Time) Relay 10 Clusters […]

Read More » | May 21, 2016 | Category: WOD | Comments: none

dig deep

CrossFit New Plymouth – CrossFit Lumber jack warm up (No Measure) Warm up with 200m jog 10 40kg deadlifts 10 broom stick squats 10 Burpees 10 Squat cleans 2 rounds Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 […]

Read More » | May 20, 2016 | Category: WOD | Comments: none