December 3 2014

Our NZFL team completed their final workout remotely last night. Our opponents, Rapid CrossFit, will do their WODs this Saturday at their box with an NZFL official judging.  We hope to go to the final Saturday, December 13th, where the region’s winning team will host. Go Waitakere TOA

3.  “Work It Wednesday” Courtesy CompetitorWod.com
EMOMx30:
5 rounds of:
Min 1: Max Burpees
Min 2: Max dubs
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower* swap this station with min 4 & min 2 if more than 6 athletes

real-gangsters


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