CrossFit Auckland | Forging Elite Fitness, Established 2008

Festive Pull-ups. That makes complete sense to us.

MEGAWOD

Time: Kicks off at 0800am sharpish.

Place: Browns Bay, between the beach and the Post Office.

Need to know: There will be a lot of running, and there is no way to substitute it. If you cannot run, sorry, no MEGAWOD for you today. Maybe try the home WOD below instead.

NOTE: You are likely to get wet today. Like, very wet. Bring a change of clothes and a towel.

HOMEWOD
AMRAP 15:

• 5 Forward Rolls
• 10 Alternating Pistols
• 20 Hollow Rocks

Christmas Eve 9amers post-WOD

MetCon
With a continuously running clock, for max reps:

First couplet will last 16 rounds, then immediately start the next couplet – another 16 rounds – then finishing with 8 rounds of burpees = 40 rounds of Tabata!

Total reps for score. Post score to comments.

I'm super psyched at how many of you tackled "The Longest Mile" on Christmas Day! Way to earn your feast guys! So what did you do on Christmas Day? (Pic courtesy of Sarah's FB page – thanks Sarah, well done mate!)

In teams of two. Once Partner A completes 25 KBS partners switch places. Teams work for combined Ring Dip score.

THIS SATURDAY’S MEGAWOD IS AT BROWNS BAY BEACH.

We’ll meet at 0800am on the beach in front of the Post Shop. Allow 75-90 minutes. Bring a towel and change of clothes…

Kim on the rings during yesterday's Rope climb/Ring dip/KB snatch triplet.

CrossFit Auckland WOD

A. Strength

• Back Squat 1RM

20 minute time cap.

B. MetCon
For time:

• Run 400m
• 3 Rounds of Barbell Complex*

• Run 400m
• 2 Rounds of Barbell Complex*

• Run 400m
• 1 Round of Barbell Complex*

*Barbell Complex:

• 5 Deadlifts 60/42.5kg
• 5 Hang Power Cleans 60/42.5kg
• 5 Push Jerks 60/42.5kg

Post results to comments.

CFAK QuickFit WOD

MetCon
AMRAP 10 mins:

• 15 Jumping BB Squats 20/15kg
• 10 Pull-ups

Post results to comments.

Thanks to Sue for this gem: Awesome moments in history — In 1967, Kathrine Switzer was the first woman to run the Boston marathon. After realizing that a woman was running, race organizer Jock Semple went after Switzer shouting, “Get the hell out of my race and give me those numbers.” However, Switzer’s boyfriend and other male runners provided a protective shield during the entire marathon. The photographs taken of the incident made world headlines, and Kathrine later won the NYC marathon with a time of 3:07:29.

CrossFit Auckland WOD

MetCon
For time:

• Run 1km
• 5 Rope Climbs 15/11′
• 15 Ring Dips
• 30 KB Snatch 16/12kg (15 Left/15 Right)
• 3 Rope Climbs 15/11′
• 15 Ring Dips
• 20 KB Snatch 16/12kg
• 1 Rope Climb 15/11′
• 15 Ring Dips
• 10 KB Snatch 16/12kg

Post results to comments.

CFAK QuickFit WOD

Endurance

• Run 400m AQAP x 5 sets

Post results to comments.