Limited edition personalised Andfit bags for order, only 20 available! $55, let Wykie know if you’d like one.

Todays session:

Strength

Front Squat: 5 – 5 – 5 – 5 – 5 rest 2 minutes between sets.

*Goal is 5 heavy working sets.

Conditioning

3 rounds for reps of:

1:00 ME C2B Pull-ups
2:00 ME Front Rack Weighted Lunges 50/35kg

Finisher: 3 x 15 GHD hip extensions

Last day of September, lets finish the month with a fun one!

Todays session:

A.)

‘Bring Sally up squat challange’ -Song by Moby

Men-60kg / Ladies-40kg

When the song says “bring Sally down” you have to squat and stay in the bottom untill the song says “bring Sally up”.

Song is 3min29sec with a total number of 29 squats to be performed if you can keep up with it!

B.)

In teams of two, partners alternate to complete 4 sets each of:
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps

*one partner completes a whole round before the other partner starts.

*The partner that rests must run 100m during their rest period.

C.) 4×15 Hollow Rocks

Notices:

2nd Birthday

2nd Birthday party this coming Saturday! We want you all to join us for a fun day at Mt Eden bowling club with drinks and delicious food! We’re meeting at the bowling club 17 Stokes Rd
Epsom, Auckland at 3:30pm. We’ll finish up the bowling at 6:30ish and go out for some drinks at the Neighbourhood bar in Kingsland. Please transfer $10 to the Andfit account 03 0228 0247851 02 to confirm that you are joining us. Thanks to those who have already confirmed!

Andfit Merchandise

If you want a pull over, hoodie or t-shirt in a specific size please put your name on the order form on the front desk. We’re getting these printed regularly now so you can jump in and get yours. Really cool gym bags coming this week too!

Mount Team Nationals

We’re heading to the mount for Labour weekend 26 & 27 October to support our 2 teams taking part. We have an awesome batch with loads of room and we want you to join us! We’re staying Fri, Sat and Sun nights. Chat to Wykie if you are keen to come down for the weekend!

Lastly, we’re finally getting eftpos at the box so paying for products and services will be much easier. We’re looking to stock all your favourite CrossFit goodies shortly too.

See you tomorrow!

We have 2 teams competing in the CrossFit Infinite ‘It takes 2 to tango’ this weekend:

Team 1: Mike & Victoria     Team 2: Sandy & Gareth

Come and show your support on Saturday and/or Sunday. 18b Barrys Point Road (Behind Tiger Caffee), Takapuna.

Todays session:

15 minutes to establish a 1RM Hang Snatch

B.)

Conditioning

“DT”

5 rounds for time of:

12 Deadlifts 70/47.5kg
9 Hang Power Cleans 70/47.5kg
6 Push Jerks 70/47.5kg

Andy showing great midline stability overhead. Ribs down!

A.)

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).

B.)

Conditioning

10 minute AMRAP

Ascending ladder of:
2 Squat Clean Thrusters 50/30
2 Pull-ups
4 Squat Clean Thrusters 50/30
4 Pull-ups
6 Squat Clean Thrusters 50/30
6 Pull-ups
…until 10 minutes is up

Scale 1: 40/25   Scale 2: 35/20   Scale 3: 30/15

*Scale pull ups with strict banded pull ups

Don’t forget to confirm that you are joining us for the 2 year celebrations on Saturday the 5th by transferring your $10 Lawn bowls fee to the Andfit account: 03 0228 0247851 002

Todays session:

A.) 10min Skill work on some or all of the below:

*Watch the video on the skill you are wanting to practice below to have a head start for tomorrows session!

Double unders / Rope Climb / Muscle Ups

Double Under Progressions



Muscle up Progressions

Rope Climbing progressions

B.) Conditioning

For time:

100 Double-Unders
30 HSPU
100 KB Swings 24/16kg
30 Ring Dips
100 Double-Unders

New Box record yesterday – 56 of you came to WOD!

Todays session:

Strength

HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes between sets.

Conditioning

4 rounds for total working time of:

Run 400m
20 Burpee Box Jumps 20″

Rest 1:1

Its our 2nd birthday in 2 weeks!

Wether you’ve been with us since day 1 or just joined this week, we want you to be part of the celebrations! We’ve booked out Mt Eden Lawn Bowls club on Saturday the 5th of October from 3:30-7pm. We’ve also invited the food masters from Chilli Dyllies to come and cook for us again! Tickets for the day are $10, please confirm you’re joining us by depositing $10 into our account and putting your name down as the reference. We look forward to celebrating with you! Oh and the bowls will be a team competition of course, we are CrossFitters after all!

Andfit Ltd 03 0228 0247851 02

Todays session:

15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

Conditioning

*This is one continuous piece, with no breaks between parts.

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 50/35kg
12 TTB

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 50/35kg
12 TTB

1:00 ME Muscle-Ups

Scaling

Scale 1: 45/30     Scale 2: 40/25     Scale 3: 35/20     Scale 4: 30/15

*Muscle ups scale: Ring dips (no bands) / Deficit push ups (on Dumbbells) / Push ups

Todays session:

“Chelsea”

Every minute on the minute for 30min:

5 pull-ups
10 push-ups
15 squats

*If you fail to complete the required work in the given minute you do not get to score that round and you are also forced to sit out the following minute.

CrossFit Taurus Pound for Pound WOD 2:

With a continuously running clock you have 6 Mins to complete:

9-7-5
Toes To Bar
Squat Clean @50% Bodyweight
then, WITH THE CLOCK STILL RUNNING
you have the remainder of your 6 mins to find your 2RM Backsquat

A.)

12 minutes to establish a 3rm Push Press.

B.)

Conditioning

3 rounds:

30 Wall-balls 20/14#
15 Pull-ups

For time.

A.)

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

B.)

Conditioning

For time and reps:

5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1.6km

*There is no break after the KB Snatches.

A.)

1RM Back Squat Re-test

B.)

Conditioning

5 rounds for total time of:

50 Double-Unders
15 Burpees
5 Power Cleans 155/105#

Rest 1:1

A.)

12 minutes to work to a heavy Hi-Hang Snatch.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

B.)

Conditioning

3 rounds for time of:

Run 400m
15 Thrusters 50/35kg
15 C2B Pull-ups

Good Monday morning champion people!

We’ve had out de-loading week after the brutal 3 week of Smolov back squatting, now its time to re-test that thing! We’ll be re-testing our 1RM Back squat on Wednesday this week so make an effort to come in. If you can not make Wednesday then you’ll get to re-test on saturday morning too.

Thursday nights Mobility with the gurus from SportsLab – Our 3 week olympic lifting program finished off last Thursday and was a huge success with all participants making huge improvements in technique and efficiency. Thursday nights 6:45 will now be dedicated to an hour of mobility work with the SportsLab team. This is a free class for our members and is such a cool addition to our weekly schedule. Take advantage of this opportunity to get expert input when it comes to mobility, injury prevention and awesome suppleness! Remember you need to book this session by emailing [email protected] or liking the facebook post we do every Wednesday night for the class.

Next 3 week Olympic Lifting program: We’ll advertise another 3 week Olympic lifting program soon as some of you were asking why the 10 lucky athletes were getting such quality input on their lifts over the last 3 weeks – keep an eye out for the details.

Todays session:

A.)

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).

*Midline ‘breaking’ is not acceptable, only add weight if you managed to keep a stable ‘ribs down’ midline during the complex.

B.)

3 rounds for time:

10 Deadlifts 120/80kg
50 Double-Unders

DL Scales:

Scale 1: 100/60kg     Scale 2: 80/40kg     Scale: 60/25kg

DU Scales:

Scale 1: 30     Scale 2: 15   Scale 3: 100 Singles

Andfit = Premium CrossFit box in Mt Eden, Auckland

Today’s session:

Partner WOD

20min AMRAP

20 Thick rope single skips

10 Box Jumps

20 DB Snatches (25/15kg)

10 Burpees

20 Thick rope single skips

*Only 1 person working at any one time

Those entered in the CF Tuarus Pound for pound competition here is your WOD for tomorrow:

10 Min AMRAP:
10 Deadlift @40% of Body weight
10 Snatches @40% of Body weight
10 Shoulder to Overhead @40% of Body weight

This weekend we have Cath competing in the CrossFit Dynamite masters comp. Come and support with us! Heaps of new T-shirts are ariving this afternoon so come in tonight and grab yours and lets turn up to support Cath on Saturday! We’ll be leaving for CrossFit Dynamite straight after the 9am session on Saturday. The address if you want to meet us there is 20 George Terrace Onehunga. First workout starts at 9am.

Todays session:

A.)

OH Squat 5 – 4 – 3 – 2 – 1

*Rest 2min between sets

B.)

AMRAP 8 min:

15 Front Squats 60/40kg
12 T2B
9 Push Jerks 60/40kg

Todays session:

15 min to work on clean and Jerk

Conditioning

5 rounds for total working time of:

3 Muscle-Ups
30 KB Swings 24/16kg (all out – no gaming for MU)
3 Muscle-Ups

Rest 1:00 after each round.

Sugar Free September day 10/30

Today’s session:

A.)

15 minutes to establish a 1RM 2 Position Snatch (from floor and top of the knees).

B.)

3 rounds:

25 Burpees
Run 800m

For time.

A.)

15 minutes to work on Snatch

B.)

“(Plus Sized) Helen”

3 rounds for time of:

400m Run
21 KB Swings 32/24kg
12 C2B Pull-ups

For time.

Yus, we’ve made it to week 3 / day 4 of the Smolov strength cycle! Its sure is a relief to be done with it and next week will be a well deserved squat free week It has been so cool to focus on something for 3 weeks though and you guys really embraced it. Bring on Week 5 when we’ll re test our 1RM back squats.

Here is the plan for today:

8:00am – 8:30am Free intro to CF WOD

8:30am – 9:15am Nutrition chat

9:15am – 10am Back Squat 10×3

10am-12am Breakfast

Andfit = Premium CrossFit box in Mt Eden Auckland

Todays session:

A.

10min Handstand practice
RX- walking
INT – negatives against wall
BEG – holding against wall or plank

B.)

10min AMRAP

Run 200m
AMRAP UB KBS

RX- 53/35
INT- 35/25
BEG- 25/18

rest 5min

10min AMRAP
row 200
15 T2B

Andfit = Premium CrossFit gym in Mt Eden

We are committing to a sugar free September! Join us! Click this link SUGARFREEFACEBOOKEVENT and like the event to let us know that you are doing it. Everyone can post on this page so please get involved and share you’re thoughts, ideas, photos and experience to the page with everyone. We want to get at least a 100 people to join the event so share the word with friends.

Todays session:

SMOLOV CALCULATOR – CLICK HERE

A.)

Smolov Week 2 / Day 4

10 x 3 Back Squat

B.)

In teams of two, partners will alternate to complete 7 rounds each of:
7 DB Hang power clean and jerk (25/15kg)
7 Burpees

Andfit = Premium CrossFit box in Mt Eden

SMOLOV CALCULATOR – CLICK HERE

A.

Smolov Week 2 / Day 3

8×5 Back Squat

B.

In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings (24/16 kg)
250 Push Press (45/30KG)
200 Pull-Ups
150 Box Jump Overs (60/50CM)
1600 Meter Medicine Ball Relay (9/6KG)

AndFit = premium CrossFit gym in Mt Eden

A.
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets

B.
Four sets for times of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
135/95 lb Power Clean x 5 reps
Rest 2 minutes