CrossFit Auckland | Forging Elite Fitness, Established 2008

CrossFit Auckland Baseline Test

Part A

• Row 500m AQAP

Then…
Part B
3 Rounds for time:

• 40 Squats (butt-to-ball)
• 30 AbMat Sit-ups
• 20 Hand-release Push-ups
• 10 Pull-ups

Compare to MARCH 31, 2012.

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Debbie leaves tomorrow for L.A… and the 2012 CROSSFIT GAMES! Some of you may have seen Debbie from time to time in the WOD classes quietly demolishing workouts recently. Others may not have seen that much of Deb lately as she's been training almost around the clock at times for this year's Games! If you can talk to her today wish her well. She's more than ready to perform on game day. We'll be watching very closely from the club's upstairs "CF Games pavilion" (more on that to come!).

GO DEBBIE!

A. “Christine”
3 Rounds for time of:

• Row 500m
• 12 Deadlifts BW
• 21 Box Jumps 24/20″

Compare to DECEMBER 6, 2011.

B. Strength

• Bench 5 x 3 ME

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CrossFit Auckland open day team a few weeks back… Sweating through a WOD is much more fun in a group, even better in a team and super fun when it's with family!

A. Strength Testing

• Power Clean 10RM, touch-n-go reps
• Overhead Squat 15RM
• Push-Press 20RM

Each of the above must be performed in order, with a 15 minute time cap respectively.

B. Midline

• 3x 25 UB Knees-to-Elbows

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A. MetCon
4 Rounds for time:

• Run 400m
• 4 Muscle-ups
• 40 Double-unders

Compare to APRIL 2, 2012.

B. Strength

• B1) 4x 40 Hollow-rocks, rest 45sec
• B2) 4x 15 UB Ring-dips, rest 45sec

Attempt to keep ring dips strict. Kipping is ok once strict dips have failed for the purpose of keeping the set unbroken. If you must rest short of 15 reps then the set is terminated.

Post results to comments. No excuses. Just freakin’ do it.

WANTED: Two CFAK chicks to jump into a SCALED Team for the Labour weekend Mount CrossFit event. Talk to A.P. ASAP! Don’t be afraid girls, you’ll have an awesome time! We already have SIX TEAMS making the weekend road trip down! It will be epic fun

CFAK pumping!

A. Weightlifting

• Power Snatch + Snatch 80% (of Snatch) x1 x5

B. “Sizzurp”
5 Rounds For time:

• 15 Deadlifts 100/70kg
• 35 AbMat Sit Ups

C. Strength

• C1) 4x 3/3 UB Turkish Get-up, AHAP (Heavier than JUNE 28, 2012)
• C2) 4x Max reps HSPU

Post results to comments.