COMMENCING MARCH 13TH

The goal of this programme is to introduce women to the CrossFit training method and our healthy eating plan – Zone Nutrition, teach them fundamental exercises and movements, and provide female mentorship for healthy living.

For all women new to CrossFit regardless of current fitness or ability level.

FIND OUT MORE

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“Helen”

Erg!!

3 Rounds for time:

  • 400m Run
  • 21 Kettlebell Swings @ 24/16kg
  • 12 Pull-Ups

Post time to comments.

Compare to December 28, 2009.

AMRAP

Complete as many rounds in 20 minutes as you can of:

  • 5 Handstand Push-ups
  • 10 Push-ups
  • 15 Push-press 40/30kg
  • 20 Dips

Post number of rounds completed to comments.

Happy Birthday Henry!!

Snatch

CFAK vs. CFAK!

Strength

Hang Power Snatch 10 x 1 reps

MetCon
For time:

  • 50 Wall Ball 10/5kg
  • 50 Pull-ups
  • 35 Wall Ball
  • 35 Pull-ups
  • 20 Wall Ball
  • 20 Pull-ups

Post results to comments.

“What about cardio?…”

"Sex sells..."

For time:

  • Run 2.4km
  • 20 Double Unders
  • Run 1.6km
  • 40 Double Unders
  • Run 800m
  • 60 Double Unders
  • Run 400m
  • 80 Double Unders
  • Run 200m
  • 100 Double Unders

Post time to comments.

Compare to February 4, 2010.

Happy Birthday Roo!!

“Nasty Girls”

3 Rounds for time:

  • 50 Air Squat
  • 7 Muscle-Ups
  • 10 Hang Power-Clean 61/43kg

Post time to comments.

Compare to September 16, 2009.

Happy Birthday Danni M!

“Randy”

Buy in
Run 800m AQAP

Burgener warm up

WOD  “Randy”
75 Reps for time:

  • Power Snatch 34/20kg 

Post time to comments.

Compare to July 13, 2009.

Randy Simmons“In honour of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.”

First posted 13 February 2008

Lunges!

For time:

  • Walking lunge 30m
    21 Pull-ups
    21 Sit-ups
  • Walking lunge 30m
    18 Pull-ups
    18 Sit-ups
  • Walking lunge 30
    15 Pull-ups
    15 Sit-ups
  • Walking lunge 30m
    12 Pull-ups
    12 Sit-ups
  • Walking lunge 30m
    9 Pull-ups
    9 Sit-ups
  • Walking Lunge 30m
    6 Pull-ups
    6 Sit-ups

Post time to comments.

AMRAP

Complete as many rounds as possible in 20 minutes of:

  • 15 Hang Clean 50/35kg
  • 12 Ring Dips
  • 21 Sit-ups

Post number of rounds completed to comments.

TEAM CrossFit Auckland

Two-for-Tuesday

 

MetCon

  • 100m Sprint x10

Rest is your walk back to the start.

Strength

  • Back Squat 1-1-1-1-1-1-1 reps

Post times and loads to comments.

10% OFF Apparel in CrossFit Auckland Reception!

Happy Birthday VANN!!

Choose a Girl

Cindy
AMRAP 20 mins:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

OR

Mary
AMRAP 20mins:

  • 5 Handstand Push-ups
  • 10 One legged squats, alternating
  • 15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to October 10, 2009.