CrossFit Auckland | Forging Elite Fitness, Established 2008

CrossFit Auckland 9AMers going off during yesterday's triplet!

Workout-of-the-Day
In teams of two, perform As Many Rounds as Possible in 16 minutes of:

• 10 Shoulder to Overhead anyhow 60/42.5kg
• 15 Pull-ups
• 20 Double-unders

Partner A performs rounds of the triplet as above while partner B runs 400m carrying a sandbag (men carry 20-25kg, women carry 10-15kg). When the running partner returns they switch places, partner B carrying on from where partner A left off. Total rounds completed for score.

Post score to comments.

Finally got a pic of Logan from his last fight (the big bully LOL). The poor fella didn't like Logan's right hand very much. Turns out Logan's right hand didn't like him either!

A. Strength

• 15 minutes of stone shouldering practice

B. MetCon
AMRAP 12mins:

• 7 Overhead Squats 35/25kg
• 7 Burpee Box Jumps 24/20″
• 7 KB Swings 32/24kg

Post results to comments.

A. MetCon
AMRAP 15 minutes:

• 15 Butterfly Pull-ups
• 30 Walking Lunges
• 10 Hang Power Cleans 60/42.5kg

B. Midline

• B1) 4x 3/3 UB Turkish Get-up, AHAP
• B2) 4x 30 V-ups

Post results to comments

CFAK member Claude is now the New Zealand distributor for STRENGTH WRAPS! These awesome wrist wraps come in a range of colours and are hugely popular in the CrossFit community in the US, as seen at the CrossFit Games. We have them available in the club – $32 from reception.

Can you pick the costumes?

A. Strength

• Overhead Squat 5×1
• Front Squat 5×1
• Back Squat 5×1

Start HEAVY and increase weight every set. If you’re not sh!tting yourself it’s not heavy enough.

B. Conditioning

• 5 x 15 Unbroken Toes-to-Bar

Post results to comments.

A. Strength

• Deadlift 85% x 5 x 2, 90% x 3 x 2, 95% x 1 x 3

Set properly for every rep, these are NOT touch-and-go reps. Rest 60-75 seconds between sets. 20 minute time cap. Go heavier than JUNE 18, 2012.

B. MetCon
21-15-9 reps for time:

• Row for Calories
• Burpees

Post results to comments.