WOD 1

Coach Michael Paterson (Crossfit East Tamaki) 

Indi: 6 Minute AMRAP

2-4-6-8-10-etc 

Devils Press @22.5kg / 15kg (Rx), 15kg / 10kg (Int), 10kg / 5kg (Beg) 10kg / 5kg (Nov)

4-8-12-16-20-etc Box Jump Overs @24" / 20" (All divisions)

Score = Total Reps

EQUIPMENT NEED - 2 x Hex dumbbells , 1 x Plyo box

WOD 2 

Coach Deach Faafou (Discipline Performance) 

Indi: 7 Minute AMRAP

25 Double unders (Beginners and Novice - Bar hops ‘optional’)

10 Wall balls 

8 Wall Donkeys  (Novice - Pop up over KB)

6 OH Lunge steps

4 K2F Box jumps (Beginners - Box jumps, Novice - Step ups)

2 Walk crawls / Hand Release walk out 

Wall balls (M10” | F 9” height) ”@9kg / 6kg (Rx), 9kg / 6kg (Int), 6kg / 4kg (Beg), 6kg / 4kg (Nov)

Plyo Box @ 24”/20” (Rx), 24” / 20” (Int), 20” / 20” (Beg), 20” / 20” (Nov)

Kettlebells @24kg / 16kg (Rx), 20kg / 12kg (Int), 16kg / 8kg (Beg) 16kg / 8kg (Nov)

Score = Total Reps 

EQUIPMENT NEED - 1x Speed rope, Wall ball, 2x Kettlebells, Plyo Box NOV & BEG - Barbell set up for Bar hops

WOD 3

Coach Sasha Temaru (Grind Health and Fitness)

Indi: 8 Minute Time cap

BARBELL COMPLEX - Power Clean + Jerk, Front squat (To full standing) = 1 REP (Rep will only count when performing the FULL COMPLEX

Pull ups vs Barbell Complex

10 - 2

8 - 4

6 - 6

4 - 8

2 - 10

Pull ups - Chest to bar / Chest to bar (Rx), Chest to bar / Chin to bar (Int), Chin to bar / Chin to bar (Beg), Plate ground 2 OH @ 20kg / 10kgs (Nov)

Barbell @ 60kgs / 40kgs (Rx), 50kgs / 35kgs (Int), 40kgs / 25kgs (Beg), 40kgs / 25kgs (Nov),

Score = Time completed, If you don’t finish the set each rep you missed out on will cost you 1sec added to your time.

EQUIPMENT NEEDED - 1 x Barbell, 2 x Plates, 2 Collars, Pull up rig

NOV - M 20kg Plate, F 10kg plate

WOD 4

Coach Brendan Sefo & Amanda Bunn (Crossfit Fatutoa)

Indi: 10 Minute Time cap

3 Rounds For Time (Cap 10 mins):

10 Double KB Power Cleans

10 Double KB Front Rack Reverse Lunges

10 Double  KB Shoulder to Overhead

10 Double  KB Front Rack Squats

10 Double  KB Deadlifts

Kettlebells @24kg / 16kg (Rx), 20kg / 12kg (Int), 16kg / 8kg (Beg) 16kg / 8kg (Nov)

Score = Time completed, If you don’t finish the set each rep you missed out on will cost you 1sec added to your time.

EQUIPMENT NEEDED - 2x Kettlebells

WOD 5

Coach Ducky (Crossfit Phoenix eight)

Indi: 10 Minute Time cap

30-20-10

HSPU

TTB

DB SNATCH 

Dumbbells @30kg / 22.5kg (Rx), 25kg / 15kg (Int), 22.5kg / 10kg (Beg) 22.5kg / 10kg (Nov)

HSPU - STRICT (RX) Kipping HSPU (INT) PUSH UP (BEG) BEAR CRAWL in METRES (NOV)

TTB - TTB (RX) TTB (INT) TTB (BEG) HANGING KNEE RAISE (NOV)

Score = Time completed, If you don’t finish the WOD each rep you missed out on will cost you 1sec added to your time. 

EQUIPMENT NEED - 2 x Hex dumbbells , Pull up Rig

HSPU - If you want to use an ab mat, you must use plates on either side that is the same height as the ab mat

WOD 6

Coach Jonnie Morath (Gen 612)

Indi: 7 Minute Time cap

DT vs OBF Burpees

4 rounds

DT

12 Deadlift

9 Hang Power Clean

6 Shoulder to Overhead

12-9-6-3 of Bar Facing Burpees (RX, Int, and Beg 2 feet jump 2 feet land)

After the first round of DT you must perform 12 OBF Burpees. move to the second DT round then 9 OBF Burpees and so on

Only Novice can skip over the bar

Barbell @ 60kgs / 40kgs (Rx), 50kgs / 35kgs (Int), 40kgs / 25kgs (Beg), 40kgs / 20kgs (Nov),

Score = Time completed, If you don’t finish the set each rep you missed out on will cost you 1sec added to your time.

EQUIPMENT NEEDED - 1 x Barbell, 2 x Plates, 2 Collars

WOD 7

Coach Dan Groot (Crossfit Ruark)

Indi: 12 Minute Time cap

50 Toes to Bar

40 Hang Cleans

30 OBF Burpees

20 Power Snatch

10 Muscle Ups

Bar Facing Burpees (RX, Int, and Beg 2 feet jump 2 feet land)

(Novice Only) can skip over the bar

Toes to bar -  (Novice Only) will double up on Hanging Knee Raises 1 Rep of Toes to Bar = 2 reps Hanging knee raises

RX, INT, BEG -  If you can’t perform a Muscle up, you will double up on Burpee Chest 2 Bar. 1  MU = 2 x Burpee C2B

NOV -  If you can’t perform a Muscle up, the alternative is Burpee + 2 x Hanging knee raises. 1 MU = 1 Burpee  + 2 HKR

Barbell @ 60kgs / 40kgs (Rx), 50kgs / 35kgs (Int), 40kgs / 20kgs (Beg), 30kgs / 20kgs (Nov),

Score = Time completed, If you don’t finish the set each rep you missed out on will cost you 1sec added to your time.

EQUIPMENT NEEDED - 1 x Barbell, 2 x Plates, 2 Collars, Pull up rig