With a running clock, every minute perform 1 lift and add 5kg/2.5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
*Compare to Thursday, 19th March 2015

The Dux Virus
A) One Legged Deadlift
10-10-10

B) Back Rack Lunge
10-10-10

C) 50 Hip Extensions (not for time)

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How do I join CrossFit Dux?

We deliver actionable direction

We are a community driven club where we want to know our members and for our members to know us. Before you enter the group CrossFit class, we ask for your commitment to partake in our On-Ramp program.

Join CrossFit Dux Now!

Join Now

How do I join CrossFit Dux?

We deliver actionable direction

We are a community driven club where we want to know our members and for our members to know us. Before you enter the group CrossFit class, we ask for your commitment to partake in our On-Ramp program.

Join CrossFit Dux Now!

Join Now

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Why CrossFit?

CrossFit makes people better…
CrossFit is a lifestyle where you are prioritising your health. It gives you the ability to accomplish many different things. Its a team atmosphere where you get better as an individual.
CrossFit is a fitness program where the reward for doing well, is the ability to express your fitness in everyday life. In as many different planes and activities as you can possibly imagine.
You need to come try CrossFit for yourself and you tell me why you keep coming back.

Why Dux?

Dux ~ In schools in Scotland, Australia, New Zealand, South Africa and Iceland, dux is a modern title given to the top student in academic and sporting achievement (Dux Litterarum and Dux Ludorum respectively) in each graduating year.

“The Difference is in the Attention to Detail”

CrossFit Dux prides itself on being a smaller CrossFit gym… giving us more opportunity to develop and pay more attention to detail with our members.

OUR COACHES

Gregg Wilson

Owner/Head Coach

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Tabitha Rooke

Trainer

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Maddy Black

Trainer

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Kate Waitoa

Trainer

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