CrossFit Auckland WOD

With a continuously running clock

AMRAP 5MIN (from 0:00-5:00)

  • 5 Bar Muscle-ups
  • 5 Squat Cleans 70/47.5KG  52.5/32.5KG
  • 5 Box Jumps 30/24”  24/20”

Then 5MIN to establish Max Load Complex (from 5:00-10:00)

  • 1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

Then FOR TIME (starting at 10:00)


  • Deadlifts 125/82.5KG  95/60KG
  • Strict Handstand Push-ups  Handstand Decent

The WOD has 3 parts. Part 1 starts with a running clock; Part 2 starts at the 5:00 mark, Part 3 starts at the 10:00 mark. Score for Part 1 is total number of rounds plus reps completed under 5 minutes; score for Part 2 is the weight successfully lifted for the entire complex (the bar may not touch the ground until the complex is complete); score for part 3 is the time it takes you to finish the work after the 10:00 mark (i.e.: if you finish at 17:00, your score for part 3 is 7:00).



  • Bent Knee Hollow Body Hold 3-5 breaths
  • Side Plank 3-5 breath hold on ea side
  • Horizontal GHD Hold 3-5 breaths OR Prone Superman Hold 3-5 breaths

Hollow Body Hold
Do the Bent Knee version even if it seems too easy.

QuickFit ~ 30min Express Workout


  • 400M Run
  • 15 C&J 50/35KG
  • 30 Toes-to-Bar
  • 45 Wall Ball 9/6KG
  • 400M Run

Compare to March 22nd, 2018      


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By |January 10th, 2019|Daily Workouts|2 Comments


  1. Michal January 10, 2019 at 9:19 am - Reply

    That was quite a workout we had today! Or, more precisely, three workouts combined into one…

    5 BMU done with the green band, tried recycling them, no failed attempts. SQCL done at 47.5kg (they did feel heavy). And I was jumping on the 30″ box for the first time in the workout. That was mentally challenging. Total – 1+10.

    I reached 54.5kg in the second part. Again, the sqcl and squats were the toughest part.

    DL done at 82.5kg, although the first rep was imbalanced by 5kg. It took me very long to do the first round of DL. Second and third done in sets of 3. It also took me ages to do the first round of HSPU (using a 15kg plate). I did them in sets of 3 as well. Time – 18:06, much longer than I was hoping for.

    Have a great day!

  2. Jo January 10, 2019 at 12:19 pm - Reply


    Wow, the logistics of this one were a bit boggling. Still, once you got started, there was no time to think (if that makes sense)

    AMRAP 5MIN (from 0:00-5:00): 2 + 2 rounds

    5 Bar Muscle-ups (jumping from four 25kg plates)
    5 Squat Cleans 25kg
    5 Box step ups @ 20”

    I struggle with squat cleans, so I went pretty light….felt heavy though!! And box jumps are not in the picture for me, but I should have flipped my box to 24″ for my step ups. Brain fade.

    Then 5MIN to establish Max Load Complex (from 5:00-10:00):

    1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

    Managed to get to 35kg for this. Attempted 40, but did not get the hang clean squat. Funnily enough I much prefer hang squat cleans from squat cleans. I think I must just be lazy :)
    Then FOR TIME (starting at 10:00)

    Deadlifts 65kg
    Box Push Ups from 20″ box
    9:16 (I think, maybe it was longer…….)

    Once again, I should have flipped the box to 24″. The deadlifts were broken in to 6-6-6, 4-4-4, 4-2. Box push ups unbroken.

    A couple of us hung around and did the core AMRAP. I mainly chatted if I’m honest….. Reckon I’ll sleep well tonight. Thanks Harry, this would have been a tough class to run and you did a great job :)

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