CrossFit Auckland | Forging Elite Fitness, Established 2008

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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Sparkles chilling out in the squat…

CrossFit Auckland WOD

“CrossFit Total”

The ‘CrossFit Total’ is your 1RM of each of the below combined:

• Back Squat
• Shoulder Press
• Deadlift

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

Compare to JANUARY 17, 2013.

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CFAK QuickFit WOD

MetCon
AMRAP 15 minutes:

• 10 Box-Jumps 30/24″
• 10 Alternating Pistols
• 10 DB STO

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How's your hollow looking?

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 x 6 sets

B. Hand Stand

• 30sec HS hold + 12 Shoulder taps x 5 sets

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CFAK QuickFit WOD

Strength

• Back Squat AHAP x 3 x 5

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YAY Wall Balls!

CrossFit Auckland WOD

MetCon
7 Rounds for time:

• 20 Double-unders
• 15 KB Swings 24/16kg
• 10 Wall Ball 9/6kg
• 1 Rope Climb 15/11′

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CFAK QuickFit WOD

MetCon
4 Rounds for time:

• 20 Double-unders
• 15 KB Swings 24/16kg
• 10 Wall Ball 9/6kg
• 1 Rope Climb 15/11′

15 min time cap.

Post results to comments.