Ruth Anderson-Horrell (of CrossFit Invercargill), has done NZ proud by once again DOMINATING the Australasian Women's competition and qualifying for the CrossFit Games this July! Awesome job Ruth. We're so bloody proud of you! This is a pic of Ruth in WOD 3: the DB snatch/sprint couplet; Ruth blitzed this event!

A. Strength

• Bench Press 5-5-3-3-1-1-1 reps M.E.

B. MetCon
3 Rounds for time:

• 5 Handstand Push-ups
• 10 Toes-to-Bar
• 15 KB Swings 24/16kg
• 20 Box Jumps 24/20″
• 25 Double-unders

Post results to comments.

CFAK stalwarts H2 and Jo Hill (definitely now known as H1) recently welcomed little H3 into the world! Congratulations from all of us! From the post WOD pic I can see the resemblance to his dad...

A. Strength

• Bench Press 85% x 3 x 5

B. MetCon “H3 – for Noah Hill”
5 x AMRAP 3mins:

• 3 Thrusters 42.5/30kg*
• 6 Box Jumps 24/20″
• 9 KB Swings 24/16kg

Rest 1 minute between rounds.

*SkunkWorks: Thruster 50/35kg

Post results to comments.

This pretty much sums up yesterday's CFAK XLR8 WOD...

A. Strength

• Shoulder Press 65% x 5, 75% x 5, 85% x 5+

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

• Overhead Squat 42.5/30kg
• Box Jump 24/20″
• Toes-to-Bar

Post results to comments. 

Panda did everyone proud this past weekend when she broke New Zealand Weightlifting masters category records! This is a pic of her opening Snatch at 35kgs.

A. Strength

• Back Squat 1RM

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

• Paralette Push-up
• Box Jump 30/24″

C. Finisher

• Pull-up 3 x max reps

Post results to comments.

Great news everybody: our new monster size Rogue pull-up rig has landed and will be delivered soon! So get some pull-up practice in today, ’cause you want to make a good first impression on it when you jump on for your first set!

Workout-of-the-day
3 Rounds of 1 minute at each station:

• Wall Ball 9/6kg
• Hand release Push-ups
• Box Jump 24/20″
• Burpees
• Ball Slams

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.

CrossFit Auckland Kettlebell Level-One workshop last weekend - course participants going hand-to-hand in the Swing test.

A. Strength (De-load)

• Shoulder Press 40% x 5, 50% x 5, 60% x 5

B. MetCon
For time:

• Sandbag Run 800m
• 100 Box Jumps 24/20″
• Sandbag Run 800m

Post results to comments.

Pick your stone!

Buy-In

• Tabata Squats

WOD
AMRAP 15mins:

• 7 Atlas Stone GTS 42/33kg
• 5 Paralette Push-ups
• 3 Burpee Box-jumps 24/20″

Total reps for score.

Cash-out

• Farmers Carry 800m

Post results to comments.

Well Sarah you were asking where you'd gotten to the other morning. Here's proof you were there!

MetCon
AMRAP 15 mins:

• 10 KB Swings 32/24kg
• 15 Box Jumps 30/24″
• 20 Double-unders

Total reps for score. Post score to comments.

Some of our March induction graduates smiling post wall balls last Saturday! No doubt many of you have met these folks already. Please make them feel at home at CFAK as we can, considering we're all moving this home next week - whoop!

A. Strength

• Deadlift 65% x 5, 75% x 5, 85% x 5+ (max reps)

B. MetCon
AMRAP 15mins:

• 25 Box Jumps 24/20″
• 20 KB Swings 24/16kg
• 15 Toes-to-Bar
• 10 Burpees

Post results to comments.

Young Horse gettin' down after making the Regionals cut? Well, maybe not. But we all should celebrate Horse's accomplishment!

A) Strength

• Shoulder Press 1RM

B) ”Sazerac”
AMRAP 10:

• 6 Power Snatches 52.5/40kg
• 9 Toes-to-Bar
• 12 Box Jumps 24/20″

Post scores to comments.