CrossFit Auckland | Forging Elite Fitness, Established 2008

Turn Kim upside-down and her handstand position appears!

CrossFit Auckland Gymnastics WOD

Gymnastics Strength
A. Rings

• 5 Strict MU x 3 sets (scale up to weighted, sub down to Jump MU w. slow neg. to dead hang); 10sec hold in support & 10sec hold in bottom

B. Midline

• 30 Hollow Rocks + 30 seconds Hollow Body Holds + 30 seconds Arch Holds x 3 sets

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CFAK QuickFit WOD

TABATA Couplets

• A. Squats & Ring Push-ups
• B. Burpees & KB-Swings 24/16kg

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Taken your barbell for a walk lately?

CrossFit Auckland WOD

A.”ANGIE”
For time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Compare to SEPTEMBER 21, 2011.

B. Strength/ Midline

• B1. TGU Heavier than last week x 5/5 x 3 sets, rest 45sec.
• B2. UB TTB x 3 sets

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CFAK QuickFit WOD

“ANGIE”
For time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

20 min time cap.

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Sparkles chilling out in the squat…

CrossFit Auckland WOD

“CrossFit Total”

The ‘CrossFit Total’ is your 1RM of each of the below combined:

• Back Squat
• Shoulder Press
• Deadlift

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.
Warm up each movement immediately before your attempt.

Compare to JANUARY 17, 2013.

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CFAK QuickFit WOD

MetCon
AMRAP 15 minutes:

• 10 Box-Jumps 30/24″
• 10 Alternating Pistols
• 10 DB STO

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How's your hollow looking?

CrossFit Auckland Gymnastics WOD

Gymnastics Strength
A.Rings

• 5 Strict MU x 3 sets (scale up to weighted, sub down to Jump MU w. slow neg. to dead hang)
• 10sec hold in support & 10sec hold in bottom x 6 sets

B. Hand Stand

• 30sec HS hold + 12 Shoulder taps x 5 sets

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CFAK QuickFit WOD

Strength

• Back Squat AHAP x 3 x 5

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YAY Wall Balls!

CrossFit Auckland WOD

MetCon
7 Rounds for time:

• 20 Double-unders
• 15 KB Swings 24/16kg
• 10 Wall Ball 9/6kg
• 1 Rope Climb 15/11′

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CFAK QuickFit WOD

MetCon
4 Rounds for time:

• 20 Double-unders
• 15 KB Swings 24/16kg
• 10 Wall Ball 9/6kg
• 1 Rope Climb 15/11′

15 min time cap.

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