CrossFit Auckland | Forging Elite Fitness, Established 2008

I hope everyone's been practising their double-unders, because come February 28 there'll be no-more double-under scaling!

Partner WOD
In teams of two, AMRAP 15:

• 7 Hang Power Clean  60/42.5kg
• 11 Ring Dips
• 14 Toes-to-Bar

Team members alternate movements to complete a round. IE A) performs 7 HPCL, then B) performs 7 HPCL, then A) performs 11 Ring Dips, then B) performs 11 Ring Dips etc.

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Girls love Kettlebells. Ask anybody here, they'll tell ya…

CrossFit Auckland WOD

This is a version of Outlaw Open WOD 3:

• 5 minutes to establish a Max Height Box Jump.

Then (no break)…

Men: 12-9-6/Women 9-6-3 reps for time:

• Muscle-ups
• Front Squats 65%

There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

Then (immediately at completion of the WOD, or when the 10 minute cap is reached)…

• 5 minutes to establish a Max Height Box Jump.

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CFAK QuickFit WOD

MetCon
3 Rounds for time:

• 7 Hang Squat Snatch 42.5/30kg
• 7 Push-ups
• Run 400m

15 minute time cap.

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Jezza swinging the 1.5 pood!

CrossFit Auckland WOD

Mixed Mode GPP
This is one continuous effort broken into 3 x 15 minute cycles.

A. 0:00-15:00

• For time: Run 1.6km

With the remainder of the 15 minutes:

• Power Clean 3RM, touch-and-go

B. 15:00-30:00

• For time: Run 1.6km

With the remainder of the 15 minutes:

• UB ME Ring Dips, 3 attempts, for total reps

Each attempt starts in support (with full lockout over the rings), and finishes when you drop off the rings. Score is the total of the 3 attempts.

C. 30:00-45:00

• For time: Run 1.6km

With the remainder of the 15 minutes:

• Push Press 1RM

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CFAK QuickFit WOD

“Death by 10 metres”
Every minute on the minute, until failure.

• Run 10m
• …Increase one 10m run every minute until failure

IE the first minute is 1-10 M sprint, the second minute is 2 -10 M sprints, the third is 3-10 M sprints and so on until you can’t complete X number of sprints in 1 minute.

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CrossFit Auckland Gymnastics WOD

For Quality:

• 6 Strict weighted Ring dips + 15sec Hold x 6 sets
• 20 Hollow Rocks + 10 Tuck Crunches x 4 sets
• 3 Touch and Go Handstands x 4 sets

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CFAK QuickFit WOD

MetCon
4 Rounds for time:

• 100-75-50-25 Squats
• 10 Pull-ups

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Aidan making Push Jerks look easy!

CrossFit Auckland WOD

A. Strength

• Back Squat 3RM

As an estimate, a 3RM could be circa 92.5% of your 1RM. 20 minute time cap.

B. MetCon
3 Rounds for time:

• 10 Deadlifts 60%
• 50 Double-unders

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CFAK QuickFit WOD

MetCon
10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift 1.5xBW/BW
• Lateral Burpee bar-hop

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