CrossFit Auckland | Forging Elite Fitness, Established 2008

Not the Complex in today’s WOD, but Dimitry Klokov beasting 205kg is worth a watch.

CrossFit Auckland WOD

MetCon
For time and load:

• 7 Bear complex
• Run 400m
• 5 Bear complex
• Run 400m
• 3 Bear complex
• Run 400m.

One BEAR COMPLEX rep consists of a Power Clean + Front Squat + Push Press/Jerk + Back Squat + Push Press/Jerk from back, with the rep complete once returned to the front rack. The next Power Clean must be a touch-and-go reps. The barbell cannot be grounded until all 7/5/3 respective reps have been completed, however you can “rest” while still holding or supporting the barbell somehow – although this is not really advisable! Any grounding of the barbell constitutes a No-Rep! You will then be forced to start again from the top.

You may Squat Clean instead of Power Clean + Front Squat, however you CANNOT Thruster into either of the two Push Presses/Jerks.

You are free to select your own weight – go as heavy as possible with good form – but once you choose your stating weight you must stick to it! If you need to scale lighter part-way through the WOD (check your ego here!), this is fine. However, your score is the load you finished with, not the one you started with, or a combination.

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CFAK QuickFit WOD

MetCon
10 Rounds for time:

• 15 Deadlifts 60/42.5kg
• 15 Push-ups

15 minute time cap.

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13.3 was a whole lot of awful! Can anyone guess what 13.4 will be tomorrow? Closest guess wins a CFAK Games tee!

CrossFit Auckland Gymnastics WOD

Gymnastics Strength:

• 15min Handstand practice (advanced: HS walking)
• 7 Bar Muscle-ups + 5 Bar Dips x 4sets
• 40 Hollow Rocks + 40 Arch Rocks x 3sets

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CFAK QuickFit WOD

MetCon
3 Rounds for time:

• Run 400m
• 30 Box Jumps 24/20″
• 30 Wall Ball 9/6kg

15 minute time cap.

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CAPTION THIS. Best caption as voted by you, the members, wins an Under Armour prize. (Thanks for being a good sport Ryan! I felt your pain too!)

CrossFit Auckland WOD

“Amanda”
9-7-5 reps for time:

• Muscle-ups
• Snatch (full squat) 60/42.5kg

Compare to NOVEMBER 6, 2012.

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CFAK QuickFit WOD

Strength

• OHS 3-3-3-3-3 reps

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A late congratulations to Craig for finishing the Tarawera Ultra Marathon last weekend!

CrossFit Auckland WOD

A. Strength

• Back Squat (working at percentage of 3RM) 75% x 8, 80% x 5, 85% x 5, 90% x 3, 95% x 3, Rest 1-2min.

B.”DIANE”
21-15-9 reps for time:

• DL 100/70kg
• HSPU

Compare to NOVEMBER 20, 2012.

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CFAK QuickFit WOD

“FRAN”
21-15-9 reps for time:

• BB Thrusters 42.5/30kg
• Pull-ups

Compare to DECEMBER 4, 2012.

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Old training buddies go head-to-head: Both Leigh and Wags did well on Thursday night, both boys finishing well into the muscle-ups.

CROSSFIT GAMES OPEN WORKOUT 13.3

12 minute AMRAP of:

• 150 Wall Ball 9kg to 10′ target / 6kg to 9′ target
• 90 Double-unders
• 30 Muscle-ups

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