CROSSFIT AUCKLAND Strength & Conditioning ~ Established 2008 ~

FRIDAY

Oct

31

2014

Snatches!

Are you judging at Battle of the Fittest? You are welcome to come into any class to practice.

Have you responded to the member survey yet?  5 Quick Fire Questions…

CrossFit Auckland WOD

MetCon
AMRAP 17:

  • 40 Lateral Barbell Burpees
  • 30 Snatch 35/20kg
  • 30 Lateral Barbell Burpees
  • 30 Snatch 60/35kg
  • 20 Lateral Barbell Burpees
  • 30 Snacthes 75/45kg
  • 10 Lateral Barbell Burpees
  • AMRAP Snatches 95/55kg

Post results to comments.

CFAK QuickFit WOD

MetCon
21-15-9:

  • Run 400m
  • Hang Squat Clean 20/15kg
  • Strict Push-up Burpees

Post results to comments.

Happy Birthday Lizzie S!!

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THURSDAY

Oct

30

2014

Julie has been with us at CrossFit Auckland for about 2 years - she works hard and always has a smile to give away. Give Julie a high five next time you see her!

Julie has been with us at CrossFit Auckland for about 2 years – she works hard and always carries a smile. Give Julie a high five next time you see her!

Have you responded to the member survey yet?  5 Quick Fire Questions…

CrossFit Auckland WOD

A. Conditioning
EMOM 10:

  • 3 Squat Cleans 70-80%
  • 5-10 Chest to Bar Pull-ups

B. Strength
EMOM 10:

  • Odds – 10 Back Squats
  • Evens – 5 Front Squats

** AHAP; Use the same bar for both movements/weight.

Post results to comments.

CFAK QuickFit WOD

Strength

  • Front Squat AHAP x 3 x 5 

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GYMNASTICS WEDNESDAY

Oct

29

2014

Improve strength by doing strict movements using your own bodyweight or external load. Nathan and Mark make brilliant examples!

Increase strength by performing strict bodyweight movements or by adding external load. Nathan and Mark make brilliant examples!

CrossFit Auckland Gymnastics WOD

A. Strength

  • 3 x 20 Hollow + 20 Arch Rocks
  • 3 x 10 Strict Pull-ups (add weight?)
  • 3 x 8 Strict Ring Dips (add weight?)

B. AMRAP 6:

  • 10 Alternating Pistols
  • 10′s L-sit
  • 10′s false Grip Hold
  • 5m Handstand Walk/20 shoulder taps

Post results to comments.

CFAK QuickFit WOD

MetCon
AMRAP 20:

  • Run 400m, then

3 Rounds of ‘CINDY’:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Post results to comments.

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TUESDAY

Oct

28

2014

We can often use the kids as examples of good movement and efficient cues. Get your lasers out team - we are front squatting!

We can often look at kids for examples of good movement and efficient use of cues. Get your lasers out team – we are front squatting!

Have you responded to the member survey yet?  5 Quick Fire Questions…

CrossFit Auckland WOD

A. Strength

B. MetCon
3 Rounds for time:

  • 9 Chest to bar Pull-ups
  • 15 Front Squats 60/42.5kg
  • 21 Burpees

Post results to comments. 

CFAK QuickFit WOD

MetCon
AMRAP 15:

  • 10 Front Squats 60/42.5kg
  • 5 Bar Burpees
  • 5 Strict Pull-ups
  • Run 200m

Post results to comments.

It’s Bring A Friend day this Saturday!! Gather your troops and come in for a fun WOD!

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