BRING A FRIEND SATURDAY

By |April 18th, 2015|

CrossFit Auckland WOD CONDITIONING A. "Buy-in": 10 minutes of Turkish Get-ups AHAP B. Interval Training 40:20 (work:rest): 3 minutes of Kettlebell Swings 24/16kg 3 minutes of Handrelease Push-ups 3 minutes of Rowing (calories) 3 minutes of Burpees 3 minutes of Squats C. "Cash-out": Run 400m AQAP Post your results to comments.

NEW CFAK APPAREL IN STOCK

By |April 17th, 2015|

“AMANDA”

By |April 17th, 2015|

CrossFit Auckland WOD "AMANDA" 9-7-5: Muscle-ups Snatch (full Squat) 60/42.5kg Compare to December 20th, 2014. Post results to comments. Supplementary QuickFit WOD

THURSDAY

By |April 16th, 2015|

CrossFit Auckland WOD

CONDITIONING
5 Rounds for time:

Run 200m
10 Deadlifts 100/70kg
30 AbMat Sit-ups

Post results to comments.
Supplementary

A. EMOM 10:

3 Strict HSPU + 4 Kipping HSPU

B. Crossover Symmetry “Iron Scap”
CFAK QuickFit WOD

TIME TRIAL

Run 5km.

Compare […]

WEDNESDAY

By |April 14th, 2015|

CrossFit Auckland WOD

A. “RANDY”
For time:

75 Power Snatches 35/25kg

Time cap 12 minutes.

Compare to June 12th, 2014.

B. “HELEN”
3 Rounds for time:

Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Compare to November 21st, 2014.

Post results to comments.
Supplementary

CONDITIONING
EMOM […]

TUESDAY

By |April 13th, 2015|

CrossFit Auckland WOD
“TYGRA”
5 Rounds for time:

50-40-30-20-10 Wall Ball 9/6kg
25-20-15-10-5 Box Jump 24/20″

Post results to comments.
Supplementary
ENDURANCE

Row 500m x 5 sets, rest 60 seconds between sets.

CFAK QuickFit WOD

“FRAN”
21-15-9:

Thrusters 42.5/30kg
Pull-ups

Compare to Tuesday 03.03.15.

Post […]

“ELIZABETH”

By |April 10th, 2015|

CrossFit Auckland WOD
“ELIZABETH”
21-15-9:

Squat Clean 60/42.5kg
Ring Dips

Compare to DECEMBER 30, 2014.

Post results to comments.
Supplementary

*DOUBLE DAY*

“DIANE”
21-15-9:

Deadlift 100/70kg
Handstand Push-ups

To perform the double day you must do one WOD in a morning class/Open […]

“ANNIE”

By |April 9th, 2015|

CrossFit Auckland WOD
“ANNIE”
50-40-30-20-10:

Double-unders
AbMat Sit-ups

Compare to JANUARY 8, 2015.

Post results to comments.
Supplementary

QuickFit WOD

CFAK QuickFit WOD

CONDITIONING
7 Rounds, each for time:

Run 200m
10 Stone Ground to Shoulder 42/33kg

Rest 60sec between rounds. 

Post results to comments.

WEDNESDAY

By |April 8th, 2015|

CrossFit Auckland WOD
A. WEIGHTLIFTING

Snatch 1RM in 15min.

B. CONDITIONING
5 Rounds for time:

10 Toes to Bar
10 Ground to Overhead 42.5/30kg

Post results to comments.
Supplementary

ENDURANCE

Run 800m AQAP x4, rest 1:2.

CFAK QuickFit WOD

WEIGHTLIFTING

Clean 1RM in […]

“JACKIE”

By |April 7th, 2015|

CrossFit Auckland WOD
“JACKIE”
For time:

Row 1km
50 Thrusters 20/15kg
30 Pull-ups

Compare to MAY 25, 2013.

Post results to comments.
Supplementary

B1. Weighted Parallel Bar Dips AHAPx10x5, No Rest,
B2. GHR AHAPx12-15×5, Rest 90sec.

Notes: Use 3012 tempo for both. […]