CrossFit Auckland | Forging Elite Fitness, Established 2008

CrossFit Auckland girls getting after it!

CrossFit Auckland WOD

A. Weightlifting

• Clean & Jerk (full squat clean, split jerk) 90% x 1 x 5, rest 90sec

B. Dynamic Effort
5 sets of:

• B1. 1x Max Height Box Jump, rest 60 sec.
• B2. ME 20 sec Row for distance, rest 60 sec.

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CFAK QuickFit WOD

AMRAP 12mins:

• 6 Push-ups
• 8 Pistols Squats
• 10 Toe-to-Bar

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“The Committed Club”

Top Attendees for the month of August:

CrossFit Auckland Barbell Club going off!

CrossFit Auckland WOD

A. Weightlifting

• Snatch (Squat, Split or Power) 95% x 1 x 5, rest 90sec

B. MetCon
AMRAP 12 minutes:

• 16 Single arm [KB Snatch + OHS] (8L/8R) 16/12kg
• 32 UB Double-unders

A full KB snatch, then a full overhead squat equals one rep. Start each round with your weaker arm for eight reps before switching. Yes, all 32 double-unders must be done unbroken in one set. IE if you trip at rep 27, you start again from rep #1.

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QuickFit WOD

AMRAP 15 minutes:

• 1min max Double-unders
• 1min max AbMat Sit-ups
• 1min max Ball Slams 8/6kg
• 1min rest

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Hey everybody meet Phaedra! Phaedra, this is everybody! Phaedra is an OG CFAK QuickFitter and has come a long way in a very short period of time; she listens to the coaches, scales her workouts appropriately, and is getting stronger and fitter by the week!

“Fight Gone Bad”
3 Rounds of 1 minute at each station:

• Wall Ball 9/6/3kg
• Sumo Deadlift High-Pull 35/25/15kg
• Box Jump 24/20″
• Push-Press 35/25/15kg
• Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

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Compare to JUNE 2, 2012.

Trina, with zen like focus…

CrossFit Auckland WOD

MetCon
For time:

• 50 Knees-to-Elbows
• 10 Front Squats 60/42.5kg
• 50 Box Jumps 24/20″
• 10 Squat Cleans 60/42.5kg
• 50 Burpees
• 10 Clean & Jerks 60/42.5kg

The barbell must start on the floor for all movements, racks MAY NOT be used.

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QuickFit WOD

For time:

• 21-15-9 Deadlift 100/70kg
• 42-30-18 Paralette Push-ups

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Too fast for our camera!

A. Strength Testing

• 30 minutes to establish a 1RM Deadlift.

B. Strength

• B1. ME Strict CTB Pull-ups x 5 sets, rest 60sec
• B2. Weighted Ring Dips AHAP x 5 x 5, 31X1 tempo, rest 60sec

Dip tempo is 3 counts down, pause for 1 count at the bottom, fast on the way up. 

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