CrossFit Auckland | Forging Elite Fitness, Established 2008

GYMNASTICS WEDNESDAY

Sep

3

2014

By practicing a hollow body, you do not only look better, you perform better as well!

By practicing a hollow body, you do not only look better, you perform better as well!

CrossFit Auckland Gymnastics WOD

Strength

  • A. Ring Dips 3×12 reps.
  • B. Strict HSPU 4×3 reps.
  • C. L-sit Hold 6×15 sec.

Post results to comments.

CFAK QuickFit WOD

MetCon
For time:

  • 50 Pull-ups
  • Run 400m
  • 30 Thrusters 42.5/30kg
  • Run 200m
  • 10 Handstand Push-ups

Post results to comments.

Happy Birthday Dorte & Brianna!!

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TUESDAY

Sep

2

2014

Wall Balls test one of CrossFit's 10 elements of fitness: Accuracy.

Wall Balls test one of CrossFit’s 10 elements of fitness: Accuracy.

Photo Courtesy of Xavier Wallach Photography.

CrossFit Auckland WOD

A. MetCon
AMRAP 10:

  • 15 Wall Balls 9/6kg
  • 30 Double-unders

B. Skill work
3 rounds NOT for time of:

  • 10 Overhead Squats 30/20kg
  • 10 Wall-facing Squat therapy

Post results to comments.

CFAK QuickFit WOD

Strength

  • Turkish Get-ups: Go heavy, go long, do work.

Post results to comments. 

Happy Birthday Katie D!!

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MONDAY

Sep

1

2014

Aaron James during the 2013 BOTF Front Squat / Box Jump couplet.

Aaron James during the 2013 BOTF Front Squat / Box Jump couplet.

CrossFit Auckland WOD

A. MetCon
5 Rounds for time:

  • 5 Clean & Jerk 70/47.5kg
  • 10 Chest to Bar Pull-ups

B. Weightlifting
EMOM 12:

  • Odd: Power Snatch+Snatch AHAP
  • Even: 4 Back Squat AHAP

Post results to comments. 

CFAK QuickFit WOD

MetCon
3 Rounds for time:

  • 7 Muscle-ups
  • 21 Target Burpees

Post results to comments.

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SATURDAY

Aug

30

2014

If you need to go to a happy place during today's WOD - visualize Kevin & Tash doing pull-ups!

If you need to go to a happy place during today’s WOD – visualize Kevin & Tash doing pull-ups!

BRING A FRIEND DAY!

The 0800am ‘Bring a Friend’ WOD class will be outdoors today, CFAK XLR8 style!

Please note there will be NO OPEN GYM TODAY, as we are hosting the CrossFit Level 1 seminar this weekend.

Happy Birthday Kevin G!!

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