Tuesday

Aug

21

2012

Tuesday

Alex Porter

Fitness

21 comments

F-O-C-U-S. A bit of determination and a clear objective and you're half-way there. Just add a few potent doses of high intensity to the mix and watch the magic happen! Come on in to CFAK for a dose

A. Weightlifting

Power Jerk AHAP x 2 x 5, rest 90sec

B. Strength

Back Squat 65% x 5 x 2, 75% x 5 x 2, 85% x ME x 1, rest 60 sec

C. MetCon
3 Rounds for time:

Run 1km
20 Box Jumps 24/20″
20 KB Swings 24/16kg

Rest 60 seconds between rounds.

Post results to comments.

Aug

20

2012

Monday

Alex Porter

Fitness

36 comments

Huggy, of "Team Huggy's Hoes", cleaning a PR 110kgs at CFAK's 4th birthday event.

We are about to start our next I AM CROSSFIT! This will be a seven week program starting from Saturday 1 September.

This I AM CROSSFIT edition is solely focussed on skill development in Olympic Weightlifting. The skill clinics will bridge the gap between novice/intermediate weightlifting skills already cemented during WOD classes and the competency required to progress to Barbell Club. While Barbell Club may not be the ultimate goal for everyone, this program will improve your weightlifting execution and efficiency as a CrossFitter in general.

Strictly limited to 18 members – Register now!

A. Weightlifting

Hang Clean AHAP x 2 x 5, rest 90sec

B. Strength

B1. Clean Pull [115% of heaviest Hang Clean above] x 5 x 5, rest 60sec
B2. Strict HSPU x 5 x 5, rest 60sec

C. MetCon
3 Rounds for time:

100-75-50 Double-unders
25 Wall Ball 9/6kg
15 CTB Pull-ups

Post results to comments. I mean it. If you guys don’t start doing a better job posting your data I’m going to stop posting the WOD each day. Do it, dammit…

Aug

18

2012

Saturday

Alex Porter

Fitness

6 comments

CrossFit Auckland's starting them young! That's 110 polystyrene kilograms on that bar folks!

Partner WOD
As Many Rounds as Possible in 20 mins:

Partner A) Run 400m
Partner B) AMRAP as below…

Max rounds of:
5 Push-ups (scale up to HR)
10 Sit-ups (scale up to V-ups)
15 Squats (scale up to Oly bar FS)

Partner A runs while partner B performs as many rounds as possible of the push-ups, sit-ups and squats. When A returns they switch places, for as many total rounds and reps as possible in 20 minutes.

Compare to MAY 5, 2012.

Post scores to comments.

Our August New Member Induction program kicks off this week! Induction programs run once per month and the next one isn’t until September so what are you waiting for? Come get after it!

Happy Birthday for tomorrow Sayali!!