6-month Training Log Books are back in stock.

The new release of our CrossFit Auckland Training Log Book has additional record sheets for your Girth Measurements and Anthropometry. And to the Personal Record sheets we’ve added five new pages of Gymnastics Movements as well as 2-minute Maxes.

The 6-month diary includes Level Testing, Goal Charting, Health Records, Personal Records, WODs and 6-months of goal setting and daily tracking sheets.

Available now from Reception!

Wall Balls are a whole lot more fun when you share them with a buddy!

CrossFit Auckland WOD

“OPEN 13.1″
AMRAP 17 mins:

• 40 Burpees
• 30 Snatches 35/20kg
• 30 Burpees
• 30 Snatches 60/35kg
• 20 Burpees
• 30 Snatches 75/45kg
• 10 Burpees
• AMRAP Snatches 95/55kg

Compare to MARCH 9, 2013.

Post results to comments.

CFAK QuickFit WOD

MetCon
AMRAP 10 mins:

• 7 Hang Squat Snatch 42.5/30kg
• 21 Double-unders

Post results to comments.

Andy deadlifting fast reps during Saturday's Partner WOD, while teammate Nate "Khalipa" keeps track of their score.

CrossFit Auckland WOD

“CrossFit Total 2”
You have fifteen minutes to find your 1RM in each of these three lifts (45 minutes total):

• 1RM Clean
• 1RM Bench
• 1RM Overhead Squat

Score the best of 3 attempts at each movement. Add the 3 high scores to find your “CrossFit Total 2″.
Warm up each movement immediately before your attempt.

Compare to AUGUST 11, 2011.

Post scores to comments.

CFAK QuickFit WOD

Strength

• Back Squat 5-5-3-3-1-1-1 ME

Post results to comments.

Pretty crazy times people! Our PR board has been taking a hammering!

Thanks a ton to all the supporters of Thursday's "Muscle-up Marathon" fundraiser for Blossy! If we can get all the cash pledges in over the next few days before Blossom leaves for Regionals that would be awesome!

Partner WOD
In teams of two, for time:

• 42 Ring Dips
• 42 Deadlifts 100/70kg
• 60 Partner Wall Ball shots 9/6kg
• 100 KB Swings 24/16kg
• 60 Partner Wall Ball shots 9/6kg
• 100 KB Swings 24/16kg
• 21 Ring Dips
• 15 Deadlifts 100/70kg
• 9 Ring Dips

Only one partner working at any one time!

Post results to comments.

Taken your barbell for a walk lately?

CrossFit Auckland WOD

A.”ANGIE”
For time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Compare to SEPTEMBER 21, 2011.

B. Strength/ Midline

• B1. TGU Heavier than last week x 5/5 x 3 sets, rest 45sec.
• B2. UB TTB x 3 sets

Post results to comments.

CFAK QuickFit WOD

“ANGIE”
For time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

20 min time cap.

Post results to comments.

Sparkles chilling out in the squat…

CrossFit Auckland WOD

“CrossFit Total”

The ‘CrossFit Total’ is your 1RM of each of the below combined:

• Back Squat
• Shoulder Press
• Deadlift

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.
Warm up each movement immediately before your attempt.

Compare to JANUARY 17, 2013.

Post results to comments. 

CFAK QuickFit WOD

MetCon
AMRAP 15 minutes:

• 10 Box-Jumps 30/24″
• 10 Alternating Pistols
• 10 DB STO

Post results to comments.

How's your hollow looking?

CrossFit Auckland Gymnastics WOD

Gymnastics Strength
A.Rings

• 5 Strict MU x 3 sets (scale up to weighted, sub down to Jump MU w. slow neg. to dead hang)
• 10sec hold in support & 10sec hold in bottom x 6 sets

B. Hand Stand

• 30sec HS hold + 12 Shoulder taps x 5 sets

Post results to comments.

CFAK QuickFit WOD

Strength

• Back Squat AHAP x 3 x 5

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YAY Wall Balls!

CrossFit Auckland WOD

MetCon
7 Rounds for time:

• 20 Double-unders
• 15 KB Swings 24/16kg
• 10 Wall Ball 9/6kg
• 1 Rope Climb 15/11′

Post results to comments.

CFAK QuickFit WOD

MetCon
4 Rounds for time:

• 20 Double-unders
• 15 KB Swings 24/16kg
• 10 Wall Ball 9/6kg
• 1 Rope Climb 15/11′

15 min time cap.

Post results to comments.

Orders close today!

Fundraising T-Shirt for Blossom travelling to the 2013 CrossFit Games Australia Regionals next week!

Orders Close today (running a tight schedule). Rock a “LIFT LIKE A BLOSS” Tee $40. Proceeds go towards Blossom’s expenses. Facebook or email us your size by end of today.

Womens Tee is a women’s cut with V neck, sizes 8, 10, 12, 14. Mens sizes S, M, L, XL etc.

CrossFit Auckland WOD

A. Weightlifting

• Clean & Jerk max for day in 15 min; 85% x 1 x 3

Compare to APRIL 22, 2013.

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

• Power Clean 50/35kg
• Thruster 50/35kg

Post results to comments.

CFAK QuickFit WOD

MetCon
21-15-9 reps for time:

• Power Clean 50/35kg
• Thruster 50/35kg

Post results to comments.

Blossom is training hard for Regionals! Get behind our CFAK girl and show your support. Buy a LIFT LIKE A BLOSS tee, or sponsor one of the athletes in the BUCK-A-MUSCLE-UP marathon this Thursday night!