CrossFit Auckland WOD



  • OHS 42.5/30KG  30/20KG
  • Burpees

Time Cap 12min

Compare to November 15, 2017

Mobility WOD

Childs Pose – 1min

Place your hands just outside shoulder width, sit back toward your heels while dropping the chest and head towards the floor. Most find turning the knees slightly out to be beneficial. Relaxing the chest to the floor and focusing on breathing to deepen the stretch.

Baby Cobra Stretch – 1min

Begin lying down on your stomach with your feet slightly apart. Place your palms underneath your shoulders. Lengthen through your tailbone, and start to pull your chest forward. Elbows stay close to your body and bent. Keeping a long neck look forward.

Kneeling Hip Flexor Stretch – 1min each leg

In a kneeling lunge position squeeze your glutes and shift your body weight slightly forward while maintaining an upright torso. Reach around to grasp your foot with your free hand to increase the stretch.

Comp Athletes / Supplementary

  • Swiss Ball Hip Bridge (Leg Curl) 5×5-10reps

Determine rep range by your ability to maintain perfect execution.

QuickFit ~ 30min Express Workout


  • Row 26/18cal
  • 50 Wall Balls 9/6KG 10’
  • 15 Thrusters 25/20KG

Barbell Club 2-4/wk

  • Olympic Weightlifting
  • Power Lifting ~ North Shore Barbell


  1. Michal March 8, 2018 at 9:16 am - Reply

    Not often we get a chance to practice/test the OHS so I was more than happy that today was they day. :) After checking what I did last time, I decided to go heavier – 25kg instead of 20kg. My OHS has been improving over the last couple of months. First round done UB, second was split 11-4 (that was not the plan, though), the last one done UB again. Burpees all done UB although with some small breaks to catch my breath. I did try to pace them but the last round was very quick. I found both of the movements pretty challenging today due to quite a lot of muscle soreness in a couple of places.

    Time – 7:55. I finished in 6:52 back in November so not exactly an improvement. But I went heavier, so I guess it’s a win anyway. :)

    Have a great day!

  2. Jo March 8, 2018 at 10:19 am - Reply

    5:45 AM

    Jeremy – 8:46

    OHS @ 20kg

    Last time I did this at the same weight, but my time was 10:55, so over two minutes off today, yipppeee! I was actually really surprised because I was finding the overhead squat quite challenging today, so a PR was waayyy out of my mindset! I broke the first two sets up into three, and did the final round of 9 in one hit. Burpees were slow and steady – I find resting on those things is bad. You just don’t want to start again! For me, it’s best to keep it at a slower pace and push through!

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