CrossFit Auckland | Forging Elite Fitness, Established 2008

GYMNASTICS WEDNESDAY

Jul

23

2014

Looks like Asuka has been doing her gymnastics - beautiful arch swing during a set of kipping pull-ups!

Looks like Asuka has been doing her gymnastics – beautiful arch swing during a set of kipping pull-ups!

Photo courtesy of Xavier Wallach Photograph.

CrossFit Auckland Gymnastics WOD

Strength

  • A. Skin the Cat 3x3reps
  • B. Front Lever Holds 5x12sec
  • C. Iron Cross Holds (scale with arms in straps or use PowerMonkey) 5x6sec
  • D. Strict Pull-ups 4×12 reps

Post results to comments.

CFAK QuickFit WOD

MetCon
21-15-9 reps for time:

  • Push Press 52.5/30kg
  • 3 Rope-climbs 15/11′
  • AbMat Sit-ups

Post results to comments. 

Remember to follow Debbie LIVE on the CrossFit Games website!

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TUESDAY

Jul

22

2014

Richie pumping out Deadlifts - just how our very own Debbie will be doing on her first day of competition at the 2014 Reebok CrossFit Games!

Richie pumping out Deadlifts – just how our very own Debbie will be doing on her first day of competition at the 2014 Reebok CrossFit Games!

Photo courtesy of Xavier Wallach Photography.

CrossFit Auckland WOD

A. MetCon
AMRAP 15:

  • 6 Handstand Push-ups
  • 12 Kettlebell Swings 32/24kg
  • Run 200m

B. Conditioning

  • Max effort unbroken Chest to Bar Pull-ups x10 sets, Rest 1min.

Post results to comments.

CFAK QuickFit WOD

MetCon
21-15-9 reps for time:

  • Power Clean 52.5/30kg
  • Burpees
  • AbMat Sit-ups

Post results to comments. 

Supplementary

  • A1. Bent-over Trap-3 Raise AHAPx8/8×3, 3012, r45sec.
  • A2. Single arm Dumbbell External Rotation AHAPx8/8×3, 3012, r45sec.
Debbie’s workouts for the 2014 Reebok CrossFit Games have been released! Go check them out and follow Deb LIVE on the CrossFit Games website  Tuesday, Wednesday and Thursday Pacific Time.
Happy Birthday Nathan M!!

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SATURDAY

Jul

19

2014

When it's time to dig deep - follow the strength and courage of our Lion!

When it’s time to dig deep – follow the strength and courage of our Lion!

CrossFit Auckland WOD

A. MetCon
5 Rounds for time:

  • Run 400m
  • 30 Wall Balls 9/6kg

B. Mobility 

Post results to comments. 

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FRIDAY

Jul

18

2014

It's all smiles when Coach AP has a barbell in his hands! :-)

It’s all smiles when Coach AP is surrounded by barbells! :-)

Photo courtesy of Xavier Wallach Photography.

CrossFit Auckland WOD

A. MetCon
For time:

  • 20 Power Snatch 52.5/35kg
  • Run 800m
  • 20 Power Snatch 52.5/35kg

B. Conditioning
AMRAP 2:

  • Double-unders

Rest 2 minutes, then… AMRAP 2:

  • Double-unders

Post results to comments.

CFAK QuickFit WOD

MetCon
For time:

  • 30 Ring-dips
  • 30 Squat Clean 52.5/35kg
  • 30 Ring-dips

Post results to comments.

Happy Birthday Julie H, Sunny & Joel!!

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