Functional Strength CrossFit http://functionalstrengthcrossfit.com Functional Strength CrossFit CrossFit Affiliate in Albany, Auckland, New Zealand Tue, 21 May 2013 07:30:21 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Wednesday 22nd May http://functionalstrengthcrossfit.com/wednesday-22nd-may/ http://functionalstrengthcrossfit.com/wednesday-22nd-may/#comments Tue, 21 May 2013 07:30:21 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3824 Gymnastics/Skills
3 rounds not for time
10 Shoulder taps
20 sec L hang
10 Ring Dips
20 Sec Dish hold

Workout

For time:
20 Push Press 50/35kg
20 Burpee Box Jumps Overs
20 Wall Balls unbroken
400m Run
20 Wall Balls unbroken
20 Burpee Box Jumps Overs
20 Push Press 50/35kg

 


]]> http://functionalstrengthcrossfit.com/wednesday-22nd-may/feed/ 0 Tuesday 21st May http://functionalstrengthcrossfit.com/tuesday-21st-may-2/ http://functionalstrengthcrossfit.com/tuesday-21st-may-2/#comments Mon, 20 May 2013 08:19:30 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3819 Gymnastics
Kipping Handstand Push-up
Practice for 10 minutes

Workout

12min AMRAP
Reps of 3-6-9-12-15-21…etc
Kettlebell Swings 24/16kg
Box Jumps
Pull-ups
80m Run

get as far as you can in 12 minutes


]]> http://functionalstrengthcrossfit.com/tuesday-21st-may-2/feed/ 0 Monday 20th May http://functionalstrengthcrossfit.com/monday-20th-may/ http://functionalstrengthcrossfit.com/monday-20th-may/#comments Sun, 19 May 2013 06:45:25 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3814 Strength
Deadlifts
5 x 5 @ 80% – rest exactly 2 minutes

Workout

5 Rounds for time
5 One legged Burpees
10 Toes to Bar
20 OH Walking Lunges 20/15
40 Double Unders


]]> http://functionalstrengthcrossfit.com/monday-20th-may/feed/ 0 Saturday 18th May http://functionalstrengthcrossfit.com/saturday-18th-may/ http://functionalstrengthcrossfit.com/saturday-18th-may/#comments Fri, 17 May 2013 09:04:00 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3805 Warm Up
Medball Musical chairs

PARTNER WOD

20min AMRAP
25 Medball sit ups over 24″ box
20 Burpees while partner holds Plank (can switch if needed)
15 Medball Squats (medball held betweeen your backs, 5 Squat Jump penalty if MB drops)
10 Partner Deadlifts @65% total body weight combined

 


]]> http://functionalstrengthcrossfit.com/saturday-18th-may/feed/ 0 Friday 17th May http://functionalstrengthcrossfit.com/friday-17th-may/ http://functionalstrengthcrossfit.com/friday-17th-may/#comments Thu, 16 May 2013 07:30:54 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3801 Strength
Back Squats 5 x 3 @ 80% – rest 60 sec

Workout

4 rounds for total working time of:
Run 400m
3 L-sit Pull-ups
6 Power Cleans 60/40kg
9 Handstand Push-ups
Strict 1 minute Rest
*20 minute time cap.


]]> http://functionalstrengthcrossfit.com/friday-17th-may/feed/ 0 Thursday 16th May http://functionalstrengthcrossfit.com/thursday/ http://functionalstrengthcrossfit.com/thursday/#comments Wed, 15 May 2013 21:19:37 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3795 Skills/Gymnastics
Practice Toes to Bar (Kipping & Strict)

WOD

1 min Max Double Unders
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats 50/35kg
21 Lateral Bar Jumps
7 Toes to Bar
*Rest 1 minute.
1 min Max Double Unders
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats 50/35kg
21 Lateral Bar Jumps
7 Toes to Bar
*Rest 1 minute.
1 min Max Double Unders

 

 


]]> http://functionalstrengthcrossfit.com/thursday/feed/ 0 Wednesday 15th May http://functionalstrengthcrossfit.com/wednesday-15th-may/ http://functionalstrengthcrossfit.com/wednesday-15th-may/#comments Tue, 14 May 2013 07:30:35 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3785 Strength
Push Press
From the rack work up to your 1 rep max within 10 minutes

Workout:

For time:
20 Wall Balls
40 Pull-ups
20 Wall Balls
40 HR Push ups
20 Wall Balls
40 Box Jumps 24/20″
20 Wall Balls
40 KB Swings 24/16kg
20 Wall Balls
*Strict 20 minute cap.


]]> http://functionalstrengthcrossfit.com/wednesday-15th-may/feed/ 0 Tuesday 14th May http://functionalstrengthcrossfit.com/tuesday-14th-may/ http://functionalstrengthcrossfit.com/tuesday-14th-may/#comments Mon, 13 May 2013 22:57:14 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3781 Skills/Gymnastics
3 rounds
2 Rope climbs 15ft
Handstand hold max

Workout

4 rounds for time
9 Burpee Pull ups
12 Deadlifts 80/50kg
15 Overhead Walking Lunges Medball 9/6kg
200m Run with Med ball

 

 

 


]]> http://functionalstrengthcrossfit.com/tuesday-14th-may/feed/ 0 Monday 13th May http://functionalstrengthcrossfit.com/monday-13th-may/ http://functionalstrengthcrossfit.com/monday-13th-may/#comments Sun, 12 May 2013 07:39:27 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3777 Skills/Gymnastics
Parallette L-sit holds x 3 max sets
Parallette pass throughs 3 x 10

Workout

3 rounds for time
400m Run
40 Air Squats
30 Abmat Situps
20 Push ups
10 Pull ups
5 Wall Climbs


]]> http://functionalstrengthcrossfit.com/monday-13th-may/feed/ 0 Saturday 11th May http://functionalstrengthcrossfit.com/saturday-11th-may/ http://functionalstrengthcrossfit.com/saturday-11th-may/#comments Fri, 10 May 2013 09:50:49 +0000 Coach Nick http://functionalstrengthcrossfit.com/?p=3772 Partner WOD
Buy in 200 DU then
Shared Reps of
40 Assisted HSPU ,
40 Toes to Bar
4 Lengths Leap Frog
20 Assisted HSPU,
20 Toes to Bar
4 Frog Jumps
10 Assisted HSPU,
10 Toes to bar
4 Burpee Jumps Overs

 


]]> http://functionalstrengthcrossfit.com/saturday-11th-may/feed/ 0