April 2 2013

SIGN UP SIGN UP for our beginners throw down with Rapid CrossFit Saturday June 15th. If you are wondering if you should sign up, see Genice or Kapz. We will also need judges so let us know if you can help out. There will be a trainers WOD and your 10$ entry fee goes to help Garry Jones get to the CF Games n the US. Garry is our mate from CF Manukau who took 3rd in the world at the 2012 Games int he 55-59 yr old mens division. Lets help him take first in the 60+!


Deadlift 1×5 (3 warm up sets)

Max pullups x3 (assisted if needed)


12 alternating hang split snatches 50/35

10 burpees

200 meter run

3 rounds


  • Alex — April 2, 2013

    120kg DL

    WOD: 12:13 (40kg)

  • Cath — April 3, 2013

    10.56 for WOD at 30 kg. 5pullups must get to six

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