CrossFit Auckland | Forging Elite Fitness, Established 2008

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!

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Juliet and Kate battle through Rahoi last Friday morning!

CrossFit Auckland WOD

A.Strength

• Overhead Squat 1RM in 15min.

Compare to JULY 25, 2012.

B. MetCon
AMRAP 15:

• 7 Push Press 60/42.5kg
• 10 OHS 60/42.5kg
• 15 Sit-ups

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CFAK QuickFit WOD

MetCon
AMRAP 15:

• 7 Push Press 60/42.5kg
• 10 OHS 60/42.5kg
• 15 Sit-ups

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We've not had many opportunities to PR over the last few weeks, but you guys have still managed quite a bit of awesomeness regardless! Here's the last few weeks of PR's.

Steph getting plenty of support during 13.4.

CrossFit Auckland WOD

“Kelly”
Five rounds for time of:

• Run 400m
• 30 Box Jumps 24/20″
• 30 Wall Ball 9/6kg

Compare to JANUARY 25, 2012.

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CFAK QuickFit WOD

Strength

• ME Shoulder Press 10×2, rest 60sec.

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Sam T is new to CrossFit, but that didn't stop him from finishing an impressive 7th overall on the CFAK Open leader board!

CrossFit Auckland WOD

Partner WOD
In team of two, AMRAP 16 mins:

• Max reps Atlas Stone GTS 42/33kg
• 15 Box Jumps 24/20″

So…. Blossy made it! Congratulations from the entire CFAK familia Bloss. All the hard work, discipline, sacrifice and intense effort has paid off. Blossy has officially qualified for the 2013 CrossFit Games Australia Regional! It took a last ditch effort on Blossom's 4th attempt at WOD 13.5, literally ten minutes prior to the worldwide cut-off time, to secure her spot in Wollongong next month. It was an amazing display of guts and determination – well done girl! Bring on the 'Gong

CrossFit Auckland WOD

A. Strength

• Back Squat 70-80% x 3 x 7, Rest 90sec.

Increase load every set.

B.MetCon
5 Rounds for time:

• Sprint 200m, Rest 15sec
• ME UB Thrusters 42.5/30kg

Rest 2min between rounds.

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CFAK QuickFit WOD

MetCon
7 Rounds for time:

• 7 Deadlift 100/70kg
• 14 Burpees

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