Tuesday
As many reps as possible of each exercise within each time domain:
- 10 minutes Handstand push-ups
- 5 minutes Squats
- 2 minutes Pull-ups
- 1 minute Push-ups
Post reps to comments.
Post / Read CommentsMonday
- CrossFit Kids are the future of CFAK
Seven rounds for time:
- 7 Power Snatch 42.5/30kg
- 7 Snatch Balance
- 7 Overhead Squat
Post time to comments.
HAPPY BIRTHDAY DAN “H2″ HILL and AMY S!! (For Sunday!!)
Post / Read CommentsSaturday
Uncle Rico shows Newcastle how it's done!
Strength
- Jerk 5-5-5-5-5 reps
- L-Sit; accumulate at least 2 minutes
WOD
3 Rounds for time:
- Run 400m
- 30 Box Jumps 24″/20″
- 30 KB Swings 32/24kg
Post results to comments.
Post / Read CommentsFriday
[youtube=http://www.youtube.com/watch?v=Yl53kPn_YXU&feature=player_embedded#!]
This is a bit of Mobility-WOD-gold! If you’ve been good boys and girls and following Kelly Starrett’s programme like we told you, then you’re probably already a believer. If you’re curious to know more, talk to your coaches about trigger point, mobilization and stretching when you come in next!
Strength
- Deadlift 5-5-5-3-3-3-3 reps
WOD
Five 4-minute rounds, each for time:
- 10 DB Snatch per arm, 20/12.5kg
- 10 Pull-ups
- Run 100m
- 20 Sit-ups
- Rest remainder of round
If time runs out before you complete a round you must immediately stop what you’re doing and start the next round.
Post time/s to comments.
Post / Read CommentsYay, Burpees!!
Shawn is looking awfully pleased with himself... (You're not resting that bag on your head, are you Shawn?)... CrossFit AK XLR8 classes are going off!
For time:
- Burpee 400m
Post time to comments.
Compare to August 17, 2010.
CrossFit Auckland Games registration closes today folks. It’s looking to be a great day with lots of awesome people. I-Can’t-Freakin’-Wait
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