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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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.

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Janelle getting height!

CrossFit Auckland Gymnastics WOD

Gymnastics Strength

• 15 minutes of Handstand Walking practice
• 4 Strict HSPU + 5 kipping HSPU (adv. use 2-4″ deficit) x 5 sets

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CFAK QuickFit WOD

MetCon
2 minute maxes:

• Push-ups
• Pull-ups
• Sit-ups
• Burpees
• KB-swings

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CrossFit Auckland Gymnastics WOD

Gymnastics Strength

• 3 Skin-the-cat x 5 sets
• Handstand Hold 1min + 10 shoulder taps x 5 sets
• 15 Hollow Rocks + 15 Arch Rocks + 15 Tuck Crunch x 5 sets

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CFAK QuickFit WOD

MetCon
For ime:

• 20 Push-ups
• 30 Pull-ups
• 40 KB Swings 24/16kg
• 50 Sit-ups
• 60 Burpees

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CrossFit Auckland Induction programmes are pumping! The three April intake groups graduate today – congratulations guys! CFAK lets all make our new members feel welcome when you meet them next week! The early May intake (starting 30 April) is nearly full already!

CrossFit Auckland WOD

“Eva”
5 Rounds for time of:

• Run 800m
• 30 KB Swings 32/24kg
• 30 Pull-ups

Compare to MAY 18, 2012.

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CFAK QuickFit WOD

MetCon
AMRAP 15:

• 2 Burpee Box-jumps 24/20″
• 4 Ring Dips
• 8 KB Swings 32/24kg

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