CrossFit Auckland | Forging Elite Fitness, Established 2008

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

Post results to comments.

CFAK QuickFit WOD

“ANGIE”
For time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

20 min time cap.

Post results to comments.

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

Post results to comments.

CFAK QuickFit WOD

MetCon
2 minute maxes:

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

Post results to comments.

Back by popular demand, Ben Bergeron and Mel Ockerby walking through the CFNE “Bulletproof Shoulders” routine. Add it to your weekly mobility homework!

Team WOD “TREVOR”
In teams or three or four, for time:

• 300 Pull-Ups
• 400 Push-Ups
• 500 Sit-Ups
• 600 Squats

All team members will be working together at the same time to complete the work. Work can be partitioned however you like.

Compare to AUGUST 11, 2012.

Post results to comments.

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

Post results to comments.

CFAK QuickFit WOD

MetCon
For ime:

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

Post results to comments.

It was great to have Wags drop in and join us for 13.3!

CrossFit Auckland WOD

“Murph”
For time:

• Run 1.6km
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• Run 1.6km

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 9kg (20lb) vest or body armour, wear it.

Compare to OCTOBER 13, 2012.

Post results to comments.

CFAK QuickFit WOD

MetCon
7 Rounds for time:

• 7 Front Squats 75/50kg (no racks)
• 7 CTB Pull-ups

15 minute time cap.

Post results to comments.