Saturday
Who's got the double-unders covered for your team today? It's a great opportunity to practice!
Team WOD
In teams of 4-6, for time:
- 200 Tyre flips
- 300 Double-unders
- 400 Sit-ups
- 500 Squats
Partition reps however you like.
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Check out www.games.crossfit.com for updates on the Australia Regional, and go to our FACEBOOK page to send Horse a message!
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“EVA”
The "human bear"; can you figure out who this athlete is?
“Eva”
5 Rounds for time of:
- Run 800m
- 30 KB Swings 32/24kg
- 30 Pull-Ups
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Compare to Feb 23, 2012.
Keep up to date with how Horse is going at the CrossFit Games Australia Regional HERE and HERE.
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This little dude is now one of the fittest men in Australasia. He only turned 18 a few days ago. Today he flies to Sydney, and will be our sole representative at 2012 CrossFit Games Australia Regional. Go Horse! (Thanks Big Horse and Sue for sharing the pic!)
A. Strength
- Deadlift 70% x 3, 80% x 3, 90% x 3+
B. MetCon
As Many Rounds as Possible in 12 minutes:
- 12 Deadlifts 85/60kg
- 12 Push-ups
- 12 Calorie Row
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Wenerei
CFAK SkunkWorks class last Saturday tackling Regionals workout 6. Check out Gav on the rings!
Weightlifting
- Snatch max for day; 85% x 1 x 3
- Snatch Balance 75% (of max snatch) x 2 x 4
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H3
CFAK stalwarts H2 and Jo Hill (definitely now known as H1) recently welcomed little H3 into the world! Congratulations from all of us! From the post WOD pic I can see the resemblance to his dad...
A. Strength
- Bench Press 85% x 3 x 5
B. MetCon “H3 – for Noah Hill”
5 x AMRAP 3mins:
- 3 Thrusters 42.5/30kg*
- 6 Box Jumps 24/20″
- 9 KB Swings 24/16kg
Rest 1 minute between rounds.
*SkunkWorks: Thruster 50/35kg
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Monday
CrossFit Auckland has dozens of "pet rocks" to play with!
A. Strength
- Back Squat 70% x 3, 80% x 3, 90% x 3+
B. MetCon
15-12-9 reps for time:
- Power Snatch 50/30kg*
- Burpee
- Run 400m
*SkunkWorks: Squat Snatch
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