CROSSFIT AUCKLAND Strength & Conditioning ~ Established 2008 ~

THURSDAY

Dec

18

2014

Squats make you more awesome.

Squats make you more awesome.

CrossFit Auckland WOD

LEVEL TESTING DAY

  • Pick something out of your CrossFit Auckland diary and attack it!

Post results to comments. 

CFAK QuickFit WOD

MetCon
3 Rounds for time:

  • Run 400m
  • 40 AbMat Sit-ups
  • 30 Pull-ups

Post results to comments.

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GYMNASTICS WEDNESDAY

Dec

17

2014

Have you got a tight and solid arch hold?

Have you got a tight and solid arch hold?

CrossFit Auckland Gymnastics WOD

A. Strength

  • Max Effort L-sit hold x 3 sets

B. Skill/test
For max distance:

  • Handstand Walk

Post results to comments.

Supplementary

C. Time Trials

  • Row 500m AQAP x 3sets, rest 3min between sets.

CFAK QuickFit WOD

Strength 

  • Back Squat AHAP x 5 x 5.

Post results to comments.

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AWARDED CROSSFIT AUCKLAND SCHOLARSHIP

Dec

16

2014

Coach Dave awarding Damson-Rose the CrossFit Auckland Scholarship for next term.

Coach Dave awarding Damson-Rose the CrossFit Auckland Scholarship for next term.

A big congratulations to Damson-Rose who has won a scholarship with CrossFit Auckland’s Kids & Teens program. She was awarded the prize for being the most successful in Harbour Sport’s Active Teens program.

We are looking forward to having you at our club next term, Damson-Rose!

For more information about CrossFit Kids & Teens, check out our website. Our age groups range from 5 to 18 years old. Term 1, 2015 starts Monday 9th of February.

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“MARY”

Dec

16

2014

Chris warming up to do a 1RM Push Press.

Chris warming up to do a 1RM Push Press.

CrossFit Auckland WOD

A. Weightlifting

  • Push Press 1RM in 12min.

Compare to SEPTEMBER 3, 2013.

B. ”MARY”
AMRAP 20:

  • 5 Handstand Push-ups
  • 10 Pistols
  • 15 Pull-ups

Compare to AUGUST 12, 2013.

Post results to comments.

Supplementary

  • C1. Bench Press AHAP x 5 x 5, no Rest
  • C2. Reverse-grip Barbell Bent-row AHAP x 5 x 5, Rest 60sec.

Notes: Use 3012 tempo for both lifts. Reps must be STRICT and PERFECT. 

CFAK QuickFit WOD

MetCon
4 Rounds for time:

  • 50 Squats
  • 40 AbMat Sit-ups
  • 30 Push-ups

Post results to comments.

Happy Birthday Sandra, Morrison & Oliver!!

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