CROSSFIT AUCKLAND Strength & Conditioning ~ Established 2008 ~

“RANKEL”

Oct

25

2014

CrossFit Auckland's Battle of the Fittest is only two weeks away. Who's excited?!

CrossFit Auckland’s Battle of the Fittest is only two weeks away. Who’s excited?!

Photo courtesy of Xavier Wallach Photography

CrossFit Auckland WOD

“Rankel”
AMRAP 20:

  • 6 Deadlifts 100/70kg
  • 7 Burpee Pull ups
  • 10 Kettlebell Swings 32/24kg
  • Run 200m

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FRIDAY

Oct

24

2014

We often use kettlebells as a tool to increase fitness.

We often use kettlebells as a tool to increase fitness.

CrossFit Auckland WOD

A. MetCon
5 Rounds for time:

  • 12 Box Jumps 30/24″
  • 9 Handstand Push-ups
  • 3 Power Cleans 60/42.5kg

B. Conditioning
EMOM 14:

  • Odds: 8-10 Pistols Squats
  • Evens: Max effort Unbroken Muscle-ups

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CFAK QuickFit WOD

MetCon
For time:

  • 70 Pull-ups
  • 30 Overhead Squats 52.5/35kg

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We have a bunch of athletes going down to Tauranga this weekend to represent CrossFit Auckland at the Mount Team Competition. Good luck everyone – give it your all!!
A reminder that CrossFit Auckland will be closed on Labour Day. Use your fitness and try an activity you haven’t done before!

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THURSDAY

Oct

23

2014

Jo representing CrossFit Auckland at a recent local competition.

Jo representing CrossFit Auckland at a recent local competition.

CrossFit Auckland WOD

A. Strength

  • Back Squat AHAPx3x10.

B. MetCon
For time:

  • 5 Squat Cleans 60/42.5kg
  • Run 1km
  • 10 Squat Cleans 60/42.5kg
  • Run 400m
  • 15 Squat Cleans 60/42.5kg
  • Run 200m
  • 20 Squat Cleans 60/42.5kg

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CFAK QuickFit WOD

MetCon
For time:

  • 50 Wall Balls 9/6kg
  • 50 Deadlifts 60/42.5kg
  • 100 Double-unders

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Did you get your ticket to the CFAK Christmas Party yet? If not, jump on this link to secure your spot!
Congratulations to the latest group of Basic Training graduates! Welcome to the club Dave, Zac & Naomi!

Congratulations to the latest group of Basic Training graduates! Welcome to the club Dave, Zac & Naomi!

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GYMNASTICS WEDNESDAY

Oct

22

2014

Joel and Brendan working through Clean & Jerks.

Joel and Brendan working through Clean & Jerks.

CrossFit Auckland Gymnastics WOD

  • A. Pistol Squat progressions.
  • B. Ring Dips 3×12 reps.
  • C. Strict Handstand Push-ups 4x3reps.
  • D. Hanging L-sit Hold 4x30sec.

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CFAK QuickFit WOD

MetCon
AMRAP 15:

  • Run 200m
  • 1 Rope Climb 15/11′

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Happy Birthday Natasha B!!

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