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Industrial Athletic

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit New Plymouth

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

P: 027 556 0362

Day 32

CrossFit New Plymouth – CrossFit 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 A1: Shoulder Press (5-5-5-5+) 80% 1 RM B1: Negative Pull-Ups (3-3-3-3) Super Set with Ring Rows B2: Ring Rows (5+ – 5+ – 5+ – […]

Read More » | May 5, 2015 | Category: Uncategorized | Comments: none

Day 31

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 A1: Back Squat (5-5-5-5+) 80% 1 RM B1: Overhead Squat (5-5-5-5+) 80% 1 RM Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Toe-to-bars Front Squats (50/30) Box […]

Read More » | May 4, 2015 | Category: Uncategorized | Comments: none

mini Saturday comp

CrossFit New Plymouth – CrossFit Self Directed Warm Up (No Measure) 5-10 mins to warm up however you want. Metcon (Time) 100 Hang cleans for time 30/40kg everytime you put the bar down you do 5 Burpees Metcon (AMRAP – Reps) Amrap of wall balls in 2 mins 3 rounds score your least amount in […]

Read More » | May 2, 2015 | Category: Uncategorized | Comments: none

Day 28

CrossFit New Plymouth – CrossFit 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 A1: Bench Press (5-5-5-5+) 77.5% 1 RM B1: Squat Clean (3-3-3-3-3) Light weight, focus on technique. Approx 65% 1 RM C1: Ring Dips (5+ – […]

Read More » | May 1, 2015 | Category: Uncategorized | Comments: none

Day 27

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 A1: Back Squat (5-5-5-5+) 77.5% 1 RM B1: Deadlift (5-5-5-5+) 82.5% 1 RM TABATA Pull-Ups (AMRAP – Reps) Pull Ups 20 seconds […]

Read More » | April 30, 2015 | Category: Uncategorized | Comments: none

Day 26

CrossFit New Plymouth – CrossFit 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 A1: Shoulder Press (5-5-5-5+) 77.5% 1RM B1: Ring Rows (5+ – 5+ – 5+ – 5+ – 5+) Metcon (Time) 30 KB Swings (24/16) 30 […]

Read More » | April 29, 2015 | Category: Uncategorized | Comments: none

Day 25

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 (5-5-5-5+) 77.5% 1RM Front Squat (5-5-5-5+) 77.5% 1RM Negative Pull-Ups (3-3-3-3) Metcon (AMRAP – Rounds and Reps) 10 Toes-to-bar 20 […]

Read More » | April 28, 2015 | Category: Uncategorized | Comments: none

Day 23

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) 60 Double Unders 50 KB Swings 50 Double Unders 40 Wall Balls 40 Double Unders 30 Box Jumps 30 Double […]

Read More » | April 25, 2015 | Category: Uncategorized | Comments: none

Day 22

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 A1: Back Squat (5-5-5-5+) 75% 1 RM B1: Push Press (5-5-5-5+) 75% 1 RM Metcon (Time) 10 Thrusters (43/29) 20 Wall Balls […]

Read More » | April 24, 2015 | Category: Uncategorized | Comments: none

Day 21

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 Prone Hold/Burpee Chanllenge (Time) 4 min Prone Hold Burpee Punishment as follows: 0-30 = 32 Burpees 30-60 = 28 Burpees 60-90 = 24 […]

Read More » | April 23, 2015 | Category: Uncategorized | Comments: none