CrossFit Auckland | Forging Elite Fitness, Established 2008

THURSDAY

Sep

18

2014

Ryan representing CrossFit Auckland in this weekend's Allstar Affiliate Series!

Ryan representing CrossFit Auckland in this weekend’s Allstar Affiliate Series!

CrossFit Auckland WOD

A. MetCon
21-15-9:

  • Handstand Push-ups
  • Chest to Bar Pull-ups
  • Run 400m

B. Weightlifting
Snatch practice:

  • High Hang Snatch 60-70% x 2 x 7.

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Supplementary

C. Strength

  • Back Squat HVY x 10 x 4sets.

CFAK QuickFit WOD

MetCon
AMRAP 15:

  • 10 Knees to Elbowes
  • 10 Pistol Squats (5/5 alternating)
  • 10 Handstand Push-ups

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Happy Birthday Michelle B & Jason Y!!

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GYMNASTICS WEDNESDAY

Sep

17

2014

CrossFit Auckland Gymnastics WOD

This week we are continuing to work on the muscle-up, so be sure to watch this video, the two videos from earlier this week and the five vids posted last week. See you at GWOD!!

Post results to comments.

CFAK QuickFit WOD

Time trial
For time:

  • Row 2km

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Happy Birthday Christian!!

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TUESDAY

Sep

16

2014

Congratulations Heidi & Sammy on bringing your beautiful baby boy Jett Samuel Rawstorn into the world!!

Congratulations Heidi & Sammy!! Welcome to the world, beautiful baby boy Jett Samuel Rawstorn!

CrossFit Auckland WOD

A. MetCon
AMRAP 10:

  • 60 Lateral Bar Burpees
  • 30 Overhead Squats 55/40kg
  • 10 Muscle-ups

B. Conditioning
10 Rounds for time:

  • 30 Unbroken Double-unders

Post results to comments.

Supplementary

  • C. Vertical Leap 1RM

CFAK QuickFit WOD

MetCon
AMRAP 15:

  • 10 Chest to Bar Pull-ups
  • 2 Deadlifts 142.5/100kg
  • 10 Handstand Push-ups

Post results to comments.

This week we are continuing to work on the muscle-up, so be sure to watch this video, yesterday’s video and the five vids posted last week. See you at GWOD tomorrow!

Happy Birthday Curtis!!

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SATURDAY

Sep

13

2014

Working out with friends is fun!

Working out with friends is fun!

CrossFit Auckland WOD

Due to hosting New Zealand’s first Allstar Affiliate Series event, there will be no WOD class in-club today. However, we suggest to get your CrossFit friends together and perform today’s WOD at a local beach or a park!

MetCon
AMRAP 12:

  • 10 Push-ups
  • 15 Sit-ups
  • 20m Walking Lunge

Post results to comments.

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