CrossFit Auckland | Forging Elite Fitness, Established 2008

Nicole with determination in her eyes!

CrossFit Auckland WOD

“ZIMMERMAN”
AMRAP 25:

• 11 CTB Pull-ups
• 2 Deadlifts 142.5/90kg
• 10 HSPU

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CFAK QuickFit WOD

Weightlifting

• Clean & Jerk max for day

Compare to APRIL 22, 2013.

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U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

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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Andy deadlifting fast reps during Saturday's Partner WOD, while teammate Nate "Khalipa" keeps track of their score.

CrossFit Auckland WOD

“CrossFit Total 2”
You have fifteen minutes to find your 1RM in each of these three lifts (45 minutes total):

• 1RM Clean
• 1RM Bench
• 1RM Overhead Squat

Score the best of 3 attempts at each movement. Add the 3 high scores to find your “CrossFit Total 2″.
Warm up each movement immediately before your attempt.

Compare to AUGUST 11, 2011.

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CFAK QuickFit WOD

Strength

• Back Squat 5-5-3-3-1-1-1 ME

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Thanks a ton to all the supporters of Thursday's "Muscle-up Marathon" fundraiser for Blossy! If we can get all the cash pledges in over the next few days before Blossom leaves for Regionals that would be awesome!

Partner WOD
In teams of two, for time:

• 42 Ring Dips
• 42 Deadlifts 100/70kg
• 60 Partner Wall Ball shots 9/6kg
• 100 KB Swings 24/16kg
• 60 Partner Wall Ball shots 9/6kg
• 100 KB Swings 24/16kg
• 21 Ring Dips
• 15 Deadlifts 100/70kg
• 9 Ring Dips

Only one partner working at any one time!

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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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