CROSSFIT AUCKLAND Strength & Conditioning ~ Established 2008 ~

“MURPH”

Oct

2

2014

GARTH HILL. CrossFit Auckland Battle of the Fittest competitor

CrossFit Auckland WOD

“Murph”
For time:

  • Run 1.6km (1 mile)
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • Run 1.6km (1 mile)

Partition the pull-ups, push-ups, and squats as needed. 

Compare to APRIL 8, 2014.

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“Murph”: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

CFAK QuickFit WOD

Strength
Perform 5-5-3-3-3-1-1-1 reps AHAP:

  • A1. Weighted Pull-ups
  • A2. Weighted Dips

Post results to comments.

Remember that we have a bunch of teams competing at this weekends Two 2 Tango. Head over to the North Shore Events Centre to show your support!

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GYMNASTICS WEDNESDAY

Oct

1

2014

Bernie Murch CrossFit Auckland Battle of the Fittest Masters competitor

CrossFit Auckland Gymnastics WOD

Skills
Handstand push-ups:

  • Strict Handstand Push-up Progressions
  • Kipping Handstand Push-up Progressions

Post results to comments.

 

CFAK QuickFit WOD

MetCon
AMRAP 14:

  • 1min Double-unders
  • Rest 15sec
  • 30sec Push-ups
  • Rest 15sec

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TUESDAY

Sep

30

2014

Ryan Matthews, Battle of the Fittest 2014

7 Q’S WITH RYAN:

1. How many times have you competed in Battle of the Fittest? In 2012 & 2014 will be my second year. 
2. You got to design a WOD for BOTF – what would it be? It would be a chipper:
Go through it to the top then go back

Down 
5 Muscle-ups
10 Pull-ups 
15 Deadlifts
20 Burpees 
25 Kettlebell Swings
30 Double-unders
500m row
3. What is your biggest goat? Handstand Push-ups & Handstand walking.
4. Favorite food? Hot brownie & Ice cream. 
5. Who is your idol and why? My idol in business is Elon Musk & my idol in CrossFit is Rich Froning – both very inspirational people in their own right. 
6. Perfect vacation destination? Cruising around on a yacht in the Greek Islands for weeks.
7. Best WOD song? Rock ross – everyday in hustling.

CrossFit Auckland WOD

A. MetCon
EMOM 30:

  • Odd: 10-15 Burpees
  • Even: 10-15 Kettlebell Swings 24/16kg

B. Skills
Work positioning and technique:

  • 10×10 slow Overhead Squats 20/15kg

Post results to comments.

CFAK QuickFit WOD

MetCon
AMRAP 12:

  • 1min Box Jumps 30/24″ + 1min Kettlebell Swing 24/16kg
  • 2min Box Jumps + 2min Kettlebell Swing 24/16kg
  • 3min Box Jumps + 3min Kettlebell Swing 24/16kg

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Reminder: this Saturday is Bring A Friend Day at CrossFit Auckland. Who are you bringing?

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MONDAY

Sep

29

2014

Puawai Munro-Halkyard CrossFit Auckland Battle of the Fittest competitor

7 Q’S WITH BLOSSOM:

1. How many times have you competed in Battle of the Fittest? I have competed twice.
2. You got to design a WOD for BOTF – what would it be?
1RM Snatch (I don’t think that’s new to anyone) 
3. What is your biggest goat? Cardio, hate it with a passion. But I will learn to love it.
4. Favorite food? Would have to be chocolate for sure.
5. Who is your idol and why? My Idol, that’s a hard one. I look up to different people for different reasons. My sporting Idol, would have to be Michael Jordan. Believe it or not, he wasn’t the most talented Basketball player to begin with. He worked hard every day, regardless of being knocked back from selections. He made it to the big league, lead his team to victories, and became one of the greatest athletes of all time. One of my favourite quotes of his that I look to when I compete “I can accept failure, everyone fails at something. But I can’t accept not trying”. 
6. Perfect vacation destination? That would have to be Hawaii. It is beautiful over there, and the people are so friendly!
7. Best WOD song? Think this isn’t new to anyone too, 212 by Azelia Banks.

CrossFit Auckland WOD

A. MetCon
For time:

  • 100 Double-unders
  • 10 Muscle-ups
  • 20 Squat Clean Thrusters 60/42.5kg
  • 10 Muscle-ups
  • 100 Double-unders

B. Weightlifting

  • Snatch 80-90% x 1 x 3

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Supplementary

C. Strength

  • Back Squat 85-90% x 3 x 5

CFAK QuickFit WOD

MetCon
21-15-9:

  • Front Squat 60/42.5kg
  • Shoulder to Overhead 60/42.5kg
  • Strict Pull-ups

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