CROSSFIT AUCKLAND ~ Established 2008 ~ Expert Coaches. Setting New Standards of Fitness.

OPEN 15.5

Mar

28

2015

Today we’re attacking the fifth and final Open workout of the 2015 Reebok CrossFit Games season!

WORKOUT 15.5
27-21-15-9 reps for time of:

  • Row (calories)
  • Thrusters 43/29kg

We’ll be hitting this in the 0800am WOD class for non-competitors, and then everyone competing in the Open will kick off from 0900am.

We should be finished up by late morning/midday – remember to sport your CFAK gear to be in to WIN a months supply of SOS! Everybody welcome, including friends and family, kids and pets.

BEERSIES AFTER :-)

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FRIDAY

Mar

27

2015

Have you tried our No Barbel WODs? Mon-Thurs 5:30pm. Give it a go for a mental and physical challenge!

Have you tried our No Barbell WODs? Mon-Thurs 5:30pm. Give it a go for a mental and physical challenge!

CrossFit Auckland WOD

CONDITIONING
5 Rounds for time:

  • 6 Power Snatches 60/42.5kg
  • 12 Box Jump-overs 24/20″

Post results to comments.

CFAK QuickFit WOD

CONDITIONING
21-15-9:

  • Overhead Squat 60/42.5kg
  • Toes-to-Bar

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THRESHOLD THURSDAY

Mar

26

2015

It's Threshold Thursday with Snatches and Clean & Jerks!

It’s Threshold Thursday with Snatches and Clean & Jerks!

CrossFit Auckland WOD

CONDITIONING
“Threshold Thursday”

A. On the :90 x 8

  • 2 Snatches 80%

B. On the :90 x 8

  • 2 Clean and Jerks 80%

Post results to comments.

Supplementary

CONDITIONING
EMOM 20:

  • Odds: 15 Calorie Row
  • Evens: 50 Double-unders

CFAK QuickFit WOD

STRENGTH

  • Bench Press AHAP x 2 x 7.

Post results to comments. 

Happy Birthday Karen L!!

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“THE SANDMAN”

Mar

25

2015

Sometimes, all you need is a little encouragement to give you that extra strength!

Sometimes, all you need is a little encouragement to give you that extra strength!

CrossFit Auckland WOD

CONDITIONING
“THE SANDMAN”
EMOM 14:

  • Odds: AMRAP of 5 Burpees over the Bar + 5 Thrusters 42.5/30kg
  • Even: Rest

Post results to comments.

Supplementary

  • QuickFit WOD

CFAK QuickFit WOD

CONDITIONING
For time:

  • 50 Wall Ball 9/6kg
  • 30 Cleans* 60/42.5kg
  • 15 Muscle-ups

*No squat required.

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