CrossFit Auckland WOD

A. Weightlifting

  • Clean & Jerk 1RM

20min time cap.

B. MetCon
4 Rounds for time:

  • 5 Front Squats 80% (no racks allowed)
  • 10 Double KB Push-Press 24/16kg
  • Run 400m

20min time cap.

Post results to comments.


5 Rounds for time:

  • 15 Deadlifts 85/60kg
  • 15 Toes-to-Bar

15 minute time cap.

Post results to comments.


Like the most recent Beach WODs, we’ll meet at 0800am on the beach in front of the Post Shop. Allow 75 minutes. Bring a towel and change of clothes…

By |2015-03-26T22:59:00+00:00February 7th, 2013|Daily Workouts|50 Comments


  1. CC February 7, 2013 at 7:38 am - Reply

    NEW PR BEECHES! 40kg C&J. Yeeeh!

    Even though I came last on the metcon, felt pretty pleased.
    FS 80% 35Kg
    Push press 8kg dumbbells
    Run 400m- I hate running. SO MUCH.
    4 RFT-17.23:)

    • Julie F February 7, 2013 at 4:36 pm - Reply

      You had further to run than me, I was closer to the door 🙂 Nice work!

  2. Andy February 7, 2013 at 8:23 am - Reply

    A) 72.5kgs New PR!
    B) 12min flat. 60kg FS (75%) and 17.5 Db (perhaps could have gone heavier on the PP)

    • Andy February 7, 2013 at 7:51 pm - Reply

      Battle PT: aptly named tonight….
      Buyin: 20kg sandbag run 1KM
      10 rounds of
      5 sandbag squats, 10 push ups, 15 sit and 300 singles (skipping)
      6 rounds & 150 singles

      Capped off with SN practice @ 80% EMOM 10

  3. Bernie February 7, 2013 at 8:27 am - Reply

    WOD Fathers XLR8 this morning!

    I must admit I enjoy playing with the tyres but it’s the other stuff that goes with it that makes it hard, like clapping push ups and loads of running! Todays XLR8 prescription was:
    3 RFT of
    – 1.6km run
    – 12 tyre flips
    – 21 clapping push ups
    Managed to get it done in 27:44. Awesome work every one else, a great work rate was displayed by every one.

    Don’t forget if you want more of this stuff XLR8 has been added in to the timetable on Mondays and Fridays as well!

  4. catherine February 7, 2013 at 8:29 am - Reply

    so can’t remember what my PB is it is either 35 or 37.5 so i may have got a PB today or I may have not
    But C&J 37.
    WOD- 16.11- 35kgs FS and 10kg Push press.

    Have a great day all

    • mtlion February 7, 2013 at 9:20 am - Reply

      Good job Cath. Really impressed with your squat progress too.

      Get this PR in your training diary now. Whoop!

  5. Aska February 7, 2013 at 9:09 am - Reply

    A) Hit my current 1RM of 52.5, but arms did the ole press out on me at 54kg. Must get more angry on those jerks!
    B) Think i should’ve gone heavier on the Front Squat – scaled back the 80% as it would have ended up being my 1RM Clean weight so went to 37.5kg which was possibly a bit too comfortable in hindsight! 12kg KB for push press.
    Time: 10:45 – all unbroken sets 🙂 Thanks Janelle for the push at the end of my last run to get me in the door!

    • Aska February 7, 2013 at 8:56 pm - Reply

      Battle PT:
      Buyin: sandbag run 1KM 15kg
      10 rounds of 5 sandbag squats (15kg), 10 push ups, 15 sit outs and 300 singles (skipping)
      8 rounds and 25 reps. Sweaty workout this one!!

  6. CraigF February 7, 2013 at 9:12 am - Reply

    XLR8 – Those Tyre warm-ups were great for my heals, set me up for nicely some good running!

    Tyre Flips – 1st round chose a small tyre as I was worried about the clapping push-ups! 2nd round got directed by Alex to use a tractor tyre because if you are doing it right it shouldn’t tax your arms too much…

    Clapping push-ups I can do but slowly. I have to break them up into sets and refresh my arms.

    Enjoyed the running, energy levels returning in that department on Paleo 🙂

  7. York February 7, 2013 at 9:23 am - Reply

    XLR8 – The tyre warm-up was a good warm up for the legs

    Felt good on all of the runs. Did the tyre flips with the bug daddy tyres for 2 rounds (that shit got heavy) then thankfully badger took my spot so i got the next one down. Clapping push were not great at all so after the first round subbed them for normal push ups.

    Ended up doing the 3 rounds in 25:58

  8. KAZ February 7, 2013 at 10:25 am - Reply

    Today is a good day to lift!

    C& J finally broke through 50kg and PR’d at 53.5kgs. I reckon I could’ve gone slightly heavier, maybe even get up to 55kg, but 53.5 was already quite heavy for me. The Jerk, interestingly enough, wasn’t the issue – it’s cleaning that weight off the floor! Me and Tila did a racked Split Jerk last week, and got my new 1RM for that, which was 60kgs, so I know I can handle more overhead, it’s just getting good technique and explosive power for the clean.

    Metcon 12.10

    Did about 60% of my FS, which was 40kgs. Like Asuka, my 80% is very close to my 1RM clean (which I also just did this morning!) So scaled back to a bearable weight. MTL did notice a bit of weight going front, need to consciously get weight on heels. 12kg DBL KB PP – also a bearable weight. Scaled back on the run to 200m. Overall a good WOD for me, Still dislike running though 🙂

    Enjoy your Thursday everyone! Day 7 on Paleo, keep it up folks!

  9. Amanda February 7, 2013 at 10:31 am - Reply

    that was a toughy was my first time doing tyre flipping!!!! was nt bad at all 🙂 , the rest wasnt so much fun , pretty happy my knee held up in the running tho.
    did clapping the push ups was pretty damn hard hard to stop a few times to rest my arms and my hands as i was smacking them on the ground haha .
    my time was 25.40mins : )
    have a good day x

  10. Dave February 7, 2013 at 11:20 am - Reply

    A. 90kg as per the last two years. Cleans feel easy, jerk feels shiza. Wish I make the barbell club sometimes.

    B. 80% of FS 1RM is my 1 RM squat clean so rolled weight back to 90kg. KB PP @ 24kg. Finished in 14:12.

  11. Courdy February 7, 2013 at 11:44 am - Reply

    Loved being back into it this morning! Loved the help Lisa – I just really want to get under that bar now and not hold back from the good ol’ Jerk like I have been recently. NEED TO GET UNDER THE BAR COURDY. I will learn.

    Awesome little Metcon. Went light on weights today due to not wanting to die after having nearly a week off haha! 32.5kg FS to focus on technique and getting those knees out (right toe in) and 10KG DBs. 13.32ish I think. The clock was blurry once I got inside.

    Nice work Cat! Good work on the weights this morning girl you did awesome.

    • Tila February 7, 2013 at 12:01 pm - Reply

      Nice Job Court! U’ll be back to your ninja self in no time! =P

  12. Tila February 7, 2013 at 12:00 pm - Reply

    9am Session today for me, It’s nice to mix things up when you have time.

    1RM C&J-62.5kg new PB!! woop wooop!!! quite happy with that! Thanks for the pointers Irish.

    80% BS-52kg
    I ended up using 12.5kg DB as we had run out of 12kg KB, and 16kg KB was too heavy today!
    Ended the session with a good roll out. Can’t wait for battle PT tonight!!!

    P.S. XLR8 Folks …I’m suuupppppeeeerrr Jealous that you guys had fun with the tyres..
    =( my all time Fav. Looked like a really fun session.. besides running =p

  13. BenBen February 7, 2013 at 12:53 pm - Reply

    A) 50kg. I’m struggling with these; getting up from the FS, and getting under the bar on the Jerks…..
    B) 12:19. 40kg FS, 12kg KBs. All unbroken

  14. janelle February 7, 2013 at 1:37 pm - Reply

    I’m not feeling the love today. Am run down, most def from the Sevens. Am gutted as i made a consious effort not to drink and this is what i get…..hahaha. Coughed all night, trying my best to prevent this cold going further. Multi Vitamins, Echhinacea, Vit C, Honey and Lemon drinks – and solid eating, i’ve done the works. Fingers crossed i come right asap. I welcome any remedies peeps????

    Clean and Jerk: 52kg (pb on the Clean but not the jerk)
    Just as the time ticked over i managed to squeeze out Clean at 55kg. Pretty chuffed 5kg increase.

    No Metcon for me – wah!!!!! Chilled out on the rower instead. Looked like a good one to.

    Well done Aska, your a beast mate. You made those squats and pp look way to easy.
    Yay we love having you back Courts, missed ya mate.
    Super job Tila – you are amaze balls man!!! And shot Kaz – another tick in the box gf!!!!

    • Pikachu February 7, 2013 at 2:18 pm - Reply

      Awesome clean! Sending u love & get well soon, janelle!

    • Thea February 7, 2013 at 2:22 pm - Reply

      Nice work on that clean girl, 🙂 your getting super good at it! xx

    • Monica Cunningahm February 7, 2013 at 2:54 pm - Reply

      Hey Janelle, I found a really good throat-syrup recipe online once…

      Mix in a small bowl or a cup:
      -cinnamon powder
      -chilli powder
      stir around until it becomes a paste…

      Then add:
      -ginger (I used wet crushed stuff)
      -heeeeeaps of lemon juice

      Depending on the quantities and how much lemon juice, you can end up with a syrupy pastey sort of mixture (good for a tsp worth at a time, like regular cough syrup) or you can dilute it with some water (not hot though, as it wrecks the goodies in the honey and the lemon juice…) for a drink.

      It burns like a biatch, and can make you break out in a sweat lol, but it’s packed with allll the good things o.0 I always make this eeebil stuff.

      • janelle February 7, 2013 at 7:57 pm - Reply

        Thanks Mon your a legend. Will bust this out tonight and keep by my bedside for when im dying in the night haha xx

  15. Pikachu February 7, 2013 at 2:12 pm - Reply

    A) 28.5 kg! New PR! 4kg increase Boom! My next aim is 30kg
    B) 14:43, 80%FS (22.5kg), Push-Press 12kg

    Feeling full of energy today! love shaking arse with Catherine & Hot-pant! lol

    • Monica Cunningahm February 7, 2013 at 2:55 pm - Reply


    • Tila February 7, 2013 at 10:35 pm - Reply

      wooohooo!! awesome Job hun!!

  16. Trina February 7, 2013 at 2:21 pm - Reply

    A) 32.5 Kg
    B) 11.46mins, 20kgs, 7kg
    Serious lung burn after this morning’s WOD. Had to go home and have few puffs of my inhaler. I’m still coughing and splattering. Lungs obviously needed a clean out!!

  17. Monica Cunningahm February 7, 2013 at 3:05 pm - Reply

    Well, was hoping for another 60-62.5kg this morning, but the Squat Clean sort of kept nailing me just before the Split Jerk, so I had to sit at 55kgs this morning… Most recent 1RM for Split Jerk was 62.5, but can’t be superwoman every day.

    Well done Tila!!! I live vicariously through you today hahaha.. WHOOP WHOOP!!!

    …next time, CJ…. next time….

    For the METCON, by the time I went to get my KBs all the 12’s were gone o_O so I went and did it with the 16’s, yes I did… It was HEAVY!!! And my left arm seemed to forget all about form in the 4th round. Had to put them down at 6th rep and then pick them up for the last 4… Get it together, Left….

    FS is about 5% less than my BS I’m told (BS: 82, FS therefore around: 78??), so that would have placed it at around 62.5 (eeeesh!!! no thanks, not today) so I opted really damn light and went for 35kgs… Figured that since I was going heavy for the KB PP that I would take it easy on the squats… Also, Glenn would be mad if he found out I was going heavy in a WOD lololol….

    I had an attack of WOD brain and was SURE I had only completed 3 rounds when I came in and everyone was on the floor, but have been reassured by many that I had infact done 4… so…


    • Tila February 7, 2013 at 10:34 pm - Reply

      HaHa thanks Hun! You did awesome too! Just think of how much stronger you have already become in the short amount of time you have been with us! Now thats a superwomen if you ask me!!

  18. Logan February 7, 2013 at 4:26 pm - Reply

    PR C+J at 95kgs! tryna cut weight for my fight so im glad i havnt lost my strength.
    MetCon 70kg F/S 24kgs kb PP 15.20
    Tough morning man lol

  19. Des February 7, 2013 at 6:41 pm - Reply

    PB’d my clean and jerk today, 55kg! Pretty happy with that. WOD was 14.52 my running is heavy and slow. 35kg FS and 12kg KB’s x

  20. Jo G February 7, 2013 at 6:57 pm - Reply

    QuickFit WOD – 4:56

    Subbed exercises
    15 ball slams (6kgs)
    15 ab crunches

    And because I finished well within the 15 min TC, Dave gave me 5 sets of 10 push ups. I wish I could say they are getting better, but I’m not sure!

  21. wags February 7, 2013 at 7:36 pm - Reply

    12.20 rxd

    • Dave February 7, 2013 at 9:05 pm - Reply


  22. thea February 7, 2013 at 8:13 pm - Reply

    bbc – no impact onthe dodgy wrist for the next couple of weeks.
    snatch pulls 30/32 3×5
    clean pulls 67.5 5×5 fts is heavy n nasty
    bs with my superbuddy paul, so glad ur back squatting with my young blood 🙂 75 x5/ 80 @ 5×5/ 82@ 3×2 dayum thats hard. lots of grunting from me tday lol.
    no cnj
    13:57 @45 and 10s.
    very happy with this time indeed. the aim is to go bit lighter on weight n work on my engine. xx

  23. Badger February 7, 2013 at 8:13 pm - Reply

    XLR8 – 25:40

    Barbell Club – Was good. Starting to iron out some technical issues. Feeling stronger in my lifts. Jerks still causes a few issues with the elbows.

    WOD – Went 1kg over my C&J PR and couldn’t get out of the hole. Tried a Front Squat with the weight I had selected for the Metcon and realised I was at the wall.

    Decided Froning was right; When you’re training listen to your body. When you’re competing tell it to shut the fuck up.

  24. Captain February 7, 2013 at 8:14 pm - Reply

    90kg C/J

    Ring Rows, 12kg, Row = 12.41

    noted: KBs way too light

    • mtlion February 7, 2013 at 9:48 pm - Reply

      Great to have you back Captain Kirk

  25. Sarah February 7, 2013 at 8:22 pm - Reply

    XLR8 always awesome.
    Had a little happy moment with my press ups, very rare 🙂
    Barbell also rocked.
    Starting to understand and trying to make it reality.
    Thanks for the advice Alex and Lisa!

    • mtlion February 7, 2013 at 9:49 pm - Reply

      it’s coming along sweet Sarz 🙂

      Positions and speed both on the up

  26. Jacques February 7, 2013 at 9:24 pm - Reply

    A: 90kg

    B: 13:01 (70kg FS)

  27. mtlion February 7, 2013 at 9:50 pm - Reply

    Who did Battle PT tonight?

    What’s your thoughts on the new class on the Timetable?

    • Benben February 8, 2013 at 8:21 am - Reply

      My first battle PT last night. I wanted to start crying by round 2, but by round 4 it was all fun and games again:) awesome class! Love the “simple” yet brutal mix of exercises.

  28. Sammy February 7, 2013 at 10:20 pm - Reply

    C&J Max for the day 95kg, Missed on 100kg.

    80kg FS (less than 80% of max FS)
    20kg KB
    TIME: 15.38

    50kg snatches on the minute for 10.

  29. Heidi February 7, 2013 at 10:21 pm - Reply

    WOD 12.12

  30. Tila February 7, 2013 at 10:30 pm - Reply

    Battle PT rocked tonight!! I had waayyyy to much energy so I needed something like this to bring me back haha Had fun sword fighting before class with Aska! haha! never knew we had foam swords upstairs!?? good fun!
    Buyin: 15kg sandbag run 1KM
    10 rounds of
    5 sandbag squats,
    10 push ups,
    15 sit throughs
    300 singles (skipping)
    I managed to get to round 10, was on my tenth skip when time was called…If onllyyy i went a teennyy weennyy bit faster, could of completed this! Still happy with that though, It was good fun! Thanks Matiu you were awesome! So in total I have skipped 2,710 times tonight.. hollyy mollyy!!! I’m always left surprised after battle PT!
    Thursday night Battle PT will now be a regular class for me.
    Night everyone! =)

  31. Tila February 7, 2013 at 10:32 pm - Reply

    Oh and hope u feel better Janelle!! rest up and u will be hungry for a WOD on Monday =)

  32. Matt February 7, 2013 at 11:02 pm - Reply

    A) 85kg. New PB, up 5kg! Missed 87.5kg

    B) 13:08. 50kg FS, sub KB push press for normal BB push press 50kg

    C) 50kg SN

  33. Brett February 8, 2013 at 6:28 am - Reply

    A) 110 clean n jerk (PR) then cleaned 117.5 n missed the jerk.

    B) went at 100kg on the front squat was heavy as buy got there (100/24) time was 14.23

  34. wags February 8, 2013 at 10:33 am - Reply

    85kg FS Dave

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