CrossFit Auckland | Forging Elite Fitness, Established 2008

Weightlifting Wednesday

Apr

16

2014

Dumbbells, Kettlebells or Barbells - use what you've got!

Dumbbells, Kettlebells or Barbells – use what you’ve got!

CrossFit Auckland WOD

Weightlifting

  • Snatch 1RM in 15min.
  • Clean & Jerk 1RM in 15min.
  • Front Squat 3RM in 12min.

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CFAK QuickFit WOD

MetCon
For time:

  • 20 Push-ups
  • 30 Pull-ups
  • 40 Kettlebell Swings 24/16kg
  • 50 Sit-ups
  • 60 Burpees

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Gymnastics Monday

Apr

14

2014

Whatever you do - stay hollow!

Whatever you do – stay hollow!

CrossFit Auckland Gymnastics WOD

Strength

  • Skin the cat 3 x 5
  • Handstand Hold 1min + 10 Shoulder taps x 5 sets
  • 15 Hollow Rocks + 15 Arch Rocks + 15 Tuck Crunch x 5 sets

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CFAK QuickFit WOD

Weightlifting

  • Clean & Jerk max for the day

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FREE TRIAL WORKOUT THIS THURSDAY @1PM!! Tell your mates! Call 094782325 or register online to secure a spot.

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FIGHT GONE BAD

Apr

12

2014

Fight Gone Bad will give you a taste of all things good!

Fight Gone Bad will give you a taste of all things good!

CrossFit Auckland WOD

“Fight Gone Bad”
3 Rounds of 1 minute at each station:

  • Wall Ball 9/6kg
  • Sumo Deadlift High-Pull 35/25kg
  • Box Jump 24/20″
  • Push-Press 35/25kg
  • Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

 Compare to JUNE 1, 2013.

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“EVA”

Apr

11

2014

Sonya making these Deadlifts look easy.

Sonya making these Deadlifts look easy.

Photo Courtesy of Xavier Wallach Photography.

CROSSFIT AUCKLAND WOD

“Eva”
5 Rounds for time of:

  • Run 800m
  • 30 KB Swings 32/24kg
  • 30 Pull-ups

Compare to APRIL 19, 2013.

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CFAK QUICKFIT WOD

MetCon
7 Rounds for time:

  • 7 Deadlifts 100/70kg
  • 14 Burpees

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Happy Birthday Matt B!!

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