CrossFit Auckland | Forging Elite Fitness, Established 2008

“TOSH”

Aug

29

2014

The workout briefing is an opportunity to raise questions about movements and standards.

The workout briefing is an opportunity to raise questions about movements and standards.

CrossFit Auckland WOD

A. “Tosh”
3 Rounds for time:

  • Run 200m, Rest equal time
  • Run 400m, Rest equal time
  • Run 600m, Rest equal time

Compare to JULY 11, 2014.

B. Strength
For time:

  • Accumulate 2 minutes Hollow-rocks

Post results to comments.

CFAK QuickFit WOD

MetCon
21-15-9:

  • Deadlift 100/70kg
  • Box Jumps 24/20″

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Happy Birthday Nicole!!

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THURSDAY

Aug

28

2014

Caption this.

It’s all fun and games until you want to WIN EVERYTHING! :-)

CrossFit Auckland WOD

A. MetCon
For time:

  • 100 Target Burpees

*EMOM from 1:00 complete 8 TTB

B. Strength

  • Back Squat 1RM in 20min.

Post results to comments.

CFAK QuickFit WOD

Gymnastics
For time:

  • 30 Muscle-ups

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Supplementary

Weightlifting
EMOM 5:

  • 5 TnG Snatch (full Squat) 60%
Happy Birthday Ethan & Vitna!!

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GYMNASTICS WEDNESDAY

Aug

27

2014

Challenge yourself by adding weight to your pistols.

Challenge yourself by adding weight to your pistols.

CrossFit Auckland Gymnastics WOD

Strength/ Skill

  • A. Box Jump overs 5 x 4 boxes in a row at different heights
  • B. Weighted Alternating Pistols 5 x 10reps
  • C. Handstand Shoulder taps 4 x 30reps (15L/15R, alternating)
  • D. L-sit holds on rings 6 x 15sec

Post results to comments.

CFAK QuickFit WOD

Benchmark Tests:

  • A. Run 1600m
  • B. Max effort Box Jump 1RM

Post results to comments.

Happy Birthday Olivia!!

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TUESDAY

Aug

26

2014

Super-Jero and Rob working through a kettlebell WOD.

Super-Jero and Rob working through a kettlebell WOD.

CrossFit Auckland WOD

A. MetCon
5 Rounds for time:

  • 15 Pull-ups
  • 20 Kettlebell Swings 24/16kg
  • 25 Wall Balls 9/6kg

B. Skill work

  • Double Kettlebell Overhead Squat 10 x 2reps

An opportunity to analyse and develop mobility of the shoulder/thoracic.

Post results to comments.

CFAK QuickFit WOD

Weightlifting

  • Snatch 1RM

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Happy Birthday Shan, Melissa D, Caroline & Gian!!

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