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…


  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!