CrossFit Auckland | Forging Elite Fitness, Established 2008

Have you tried CrossFit Auckland XLR8 session yet? Mix it up a little! These workouts absolutely go off . They're a great way to start your weekday.

CrossFit Auckland WOD

MetCon
4 Rounds for time:

• Run 200m
• 20 UB KB Swings 24/16kg
• 50 Double-unders

Rest 2 minutes between rounds. 30 minute time cap.

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CFAK QuickFit WOD

Conditioning
5 Rounds, each for time:

• Run 400m AQAP

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DON’T FORGET!
Tomorrow is the final workout of the 2013 CrossFit Games OPEN! Come support the CFAK crew from 10:00am, and join us for the BBQ afterward We’ll put on the meat, just bring a plate of something else to share. Friends and family welcome!
…and rep your CFAK gear at the Open for a chance to win spot prizes!

From everyone here at CrossFit Auckland, a huge congratulations to Juliet and Leigh!

CrossFit Auckland WOD

A. Weightlifting

• 2 Block Clean + 2 Split Jerks HVY x 7 sets, Rest 60sec.

B. Strength

• Back Squat (off 3RM) 75% x 8, 85% x 5, 90% x 3, 95% x 3 x 2, Rest 2-3min.

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CFAK QuickFit WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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When I look at this picture of Jacques only the word "intensity" springs to mind. CrossFit's founder Coach Greg Glassman has said "Intensity is the independent variable most commonly associated with the rate of return on a favourable adaptation to exercise". In other words, intensity is what produces positive results from working out.

CrossFit Auckland Gymnastics WOD

Gymnastics Strength
6 Rounds for Quality:

• 5 STRICT Ring Dips
• 5 STRICT Ball-ups
• 10 Push-ups (advanced: clapping)
• 10 Shoulder taps
• 10 Pistols

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CFAK QuickFit WOD

Strength

• Back Squat 3-3-3-3-3 reps ME

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CFAK girls busting out high speed Clean & Jerk reps during 13.4.

CrossFit Auckland WOD

A. Weightlifting

• Block SN HVYx2x7, Rest 60sec.

B.MetCon
5 Rounds for time:

• 5-4-3-2-1 CTB Pull-ups (Scale up to Muscle-ups)
• Run 400m

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CFAK QuickFit WOD

“The Filthy 30″
For time:

• 30 Box Jumps 24/20″
• 30 Jumping Pull-Ups
• 30 KB Swings 16/12kg
• 30 Walking Lunges
• 30 Knees to Elbows
• 30 Push Press 20/15kg
• 30 Back Extensions
• 30 Wall Ball 9/6kg
• 30 Burpees
• 30 Double-unders

15 minute time cap.

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Wiremu coming through with some legit toe-to-bar action.

Easter Monday MegaWOD

For time:

• Run 2.4km
• 500 Double-unders
• 400 Back Squats BW/¾BW
• 300 Burpee Box Jumps 24/20″
• 200 CTB Pull-ups
• 100 L Ring Dips
• Row 2km

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