Fight Gone Fran

3 Rounds of 1 minute at each station:

• Thruster @ 30/20kg
• Sumo Deadlift High-Pull @ 30/20kg
• Box Jump
• Push-Press @ 30/20kg
• Pull-Ups

Score the total number of reps per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Great news Wellington! Your first and only CrossFit affiliate is ready for you! MaD CrossFit is located at Unit 3, 21-29 Birch St, Lower Hutt, Wellington. The MaD team, Matt and Donna, are arguably the most experienced CrossFit coaches in New Zealand. Check them out!

[youtube=http://www.youtube.com/watch?v=tAZaHzd6qAY]

MetCon Thursday

Expert coaches Donna, Coach B and Matt taking a close look...

For time:

• 4x 800m, 2min rest between sets

then

• “Burpee Beep-Test”

Score last completed level. Post score to comments.

CrossFit Auckland Games update

INDIVIDUAL COMPETITION
Saturday’s first two Individual events are posted HERE. The top 6 in the PRESCRIBED (Rx’d) category, Men and Women, will go on to a third event, to be announced on the day. Live in fear.

TEAM COMPETITION
The Team Event starts in the afternoon AFTER the Individual Final so there’ll be no more sulking about or excuses like “if I hadn’t done the Team Event, I woulda/coulda/shoulda won the individual…”.

There are 9 Teams starting, 6 will move on to the second event, and the final 3 will battle out the last.

The first event is a Hopper WOD. The Team must complete it together in any way they see fit, so long as A) only one team member can perform reps at any one time, and B) they succesfully tag the next team member in for their turn before any load is moved. You will find the Hopper WOD HERE.

RULES
As always, full range of movement will be strictly enforced. The Officials have been well briefed and will be fair but firm. As in sports, there may be penalties applied. Competitors will receive a thorough briefing Saturday morning.

IMPORTANT All Competitors must be present at 8:00am registration and Rules Briefing.

Full event details are HERE.

Any questions about the CFAK Games workouts, please post to comments.