CROSSFIT AUCKLAND Strength & Conditioning ~ Established 2008 ~

MONDAY

Nov

24

2014

Coach Dave was very proud when he found out one of his CrossFit Kids stuck his PE teacher for $100 when his teacher said to the class he would pay anyone $100 if they could do 10 Pull-ups. CFAK Kids & Teens are awesome!!

Coach Dave was very proud when he found out one of his CrossFit Kids stuck his PE teacher for $100 when his teacher said to the class he would pay anyone $100 if they could do 10 Pull-ups. CFAK Kids & Teens are awesome!!

CrossFit Auckland WOD

A. Weightlifting

  • Snatch 1RM in 15min; 95%x1, 90%x1.

B. MetCon
3 Rounds for time:

  • 7 Deadlifts 125/80kg
  • 30 Squats
  • 7 Handstand Push-ups

Post results to comments.

Supplementary

C. Strength 

  • Front Squat AHAP x 7 reps x 5 sets, 33X1 tempo, rest 90sec.

** Tempo is 3 seconds lowering, 3 second hold in absolute rock-bottom position, ‘X’-plosive drive up, then only 1 second to breathe.

  • 3 sets of ME Strict (CTB) Pull-ups

CFAK QuickFit WOD

“RANDY”
For time:

  • 75 Power Snatches 35/25kg

Post results to comments.

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SATURDAY

Nov

22

2014

Ryan flying over the burpee bar hops!

Ryan flying over the burpee bar hops!

Photo: Cindy McMurtrie

CrossFit Auckland WOD

TEAM WOD
In Teams of 3, with one person rowing, and one person performing the couplet, complete:

  • Row 2000m (each member of the team), and..

12 Rounds (team total) for time:

  • 12 Front Squats 60/42.5kg
  • 30 Burpees

Post team results to comments.

Happy Birthday Richie & Cameron!!

See you at the Christmas Party tonight!! :-)

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“HELEN”

Nov

21

2014

Rain or sun - running is fun!!

Rain or sun – running is fun!!

CrossFit Auckland WOD

“HELEN”
3 Rounds for time:

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

Compare to JULY 14, 2014.

Post results to comments.

CFAK QuickFit WOD

MetCon
7 Rounds for time:

  • Run 200m
  • 20 AbMat Sit-ups

Post results to comments.

Happy Birthday Lan Ling & Andrew D!!

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“DIANE” & “KAREN”

Nov

20

2014

Have you tried our outdoor XLR8 training? It's a great combination of improving your overall fitness and having fun with mates! Here's Katie, Panda, Sonya and Kaz working through 'a few' synchronized log burpees.

Have you tried our outdoor XLR8 training? It’s a great combination of improving your overall fitness and having fun with mates! Here’s Katie, Panda, Sonya and Kaz working through ‘a few’ synchronized log burpees.

CrossFit Auckland WOD

A. Weightlifting

  • Clean & Jerk 1RM in 15min.

B.”DIANE”
21-15-9:

  • Deadlifts 100/70kg
  • Handstand Push-ups

Compare to SEPTEMBER 5, 2014.

Post results to comments.

CFAK QuickFit WOD

“KAREN” 
For time:

  • 150 Wall Balls 9/6kg

Post results to comments.

Happy Birthday Jo & Cato!!

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