CrossFit Auckland | Forging Elite Fitness, Established 2008

Dave told me he completed NiCastro in 9:59 as Rx'd. Can you beat the director of the CrossFit Games at his own WOD?

CrossFit Auckland WOD

“NiCastro”
7 Rounds for time of:

• 10 Push Jerk 60/42.5kg (135lb)
• 5 Deadlift 125/85kg (275lb)

Dave Castro and Nicole Carroll wrote this workout especially for CrossFit Auckland. Target time is 10 minutes. There is a 15 minute time-cap.

Compare to JANUARY 25, 2010. (Funny when I look back and see who was a member here 3 years ago!)

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QuickFit WOD

MetCon
3 Rounds for time:

• 50 Air Squats
• 12 Pull-ups
• 10 Hang Power Cleans 60/42.5kg

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Maria's Wall Ball is just way, way too fast for my camera!

MEGAWOD

Time: Kicks off at 08:00am sharpish.

Place: Browns Bay, between the beach and the Post Office… Just like last week, except a totally different type of workout.

Need to know: You are going to get wet and sandy today.Like last Saturday, but a whole lot more MILITARY. Fun, in a brutal kind of way…

Sammy getting his KB Snatch on!

A. Mobility

Spend 15 minutes stretching and trigger pointing your calves, quads, gluteals, hamstrings and hips. Tell your body that you love it

B. Gymnastics Strength
5 Rounds for Quality:

• ME Push-ups
• ME L-sit
• ME Pull-ups

There will be a coach-directed time constraint; don’t rush, but don’t get distracted either!

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To be the best, the best athletes do whatever it takes: Jenny LaBaw does 1RFT 5k trail run through snow, 50 tuck jumps, 50 pistols, 100 burpees…on Christmas day!

A. Strength

• Front Squat 5-5-3-3-3 M.E., Rest 60-90sec

These should be true Max Effort reps. As an example, a 5RM would be approximately 85% and a 3RM would be approximately 92.5% of your 1RM FS, respectively. 20 minute time cap.

B. Conditioning

• TABATA “Bottom to Bottom” Squat
• Run 1000m

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

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Filthy Fifty box jump race at CrossFit Auckland last week!

A. Strength

• 20RM Back Squat

This should be a maximal UNBROKEN set. As an estimate, a 20RM could be circa 50% of your 1RM. 15 minute time cap.

B. Conditioning
For time:

• Run 1000m
• 50 CTB Pull-ups
• Run 1000m

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