1.) “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24/16 kg)

2.) In teams of two, complete a 800 meter walk.
Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

3.) Row 500m for time

1.) Squatting

Back Squat: 1×8@65% / 1×8@70% / 1×8@75%

Front Squat: 1×5@65% / 2×5@70%

2.) Conditioning

A. 3 rounds of:

1:00 ME Wall Walks*
1:00 Rest

* If you can Handstand Walk, do that (for total distance)

B. 3 rounds for time of:

10 Clean & Jerks (anyhow) 70/47.5kg
20 Lateral Burpees (later jump over bar)

1.) Squatting

Back Squat: 1×8@70% / 1×6@75% / 1×4@80%

Front Squat: 3×5@70%

2.) Conditioning

10 minute AMRAP of:

20 KB Swings 24/16kg
20 KB Ground to Overhead (10 each arm) 24/16kg
20 Shoulder Touches**
20 KB Step-ups 24/16kg

**If you can Handstand Walk, complete a 15m Handstand Walk instead

On Wednesday we’ll be starting a new squat cycle. The cycle will last for 4 weeks with squatting taking place on Wednesdays and Fridays. Below is the squatting plan that you can use during open gym if you miss a Wednesday or Friday. Lets get strong!

Todays session:

1.) Spend 20min to establish a 1RM Back squat and a 1RM Front Squat.

2.) Clean and Jerk
EMOMx10:  Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

3.) 3 rounds of:

00:45 ME Strict + Kipping HSPU (as many strict as possible, then without coming down as many Kipping as possible)
00:45 ME Double-unders
00:45 ME Burpee Box Overs 24/20″
00:45 Rest

1.) Andfit Shoulder activation

3 rounds: 5 shoot throughs / 5 Wall slides / 5 Active kips / 5 dowel L-grip pass throughs

2.) Snatch Skill work

5 – 5 – 3 – 3 – 1 – 1 – 1

Snatch balance

Snatch pulls

*Working in pairs, take 20min to rotate through this rep scheme of snatch balance and snatch pulls increasing the weight each round. Alternate between the 2 movements.

3.)  3RFT:
400m Run
10 Front Squats, 85/60
50 Double unders

Workout of the Day

1.) In teams of two, partners alternate tasks to complete 5 rounds each of:
10 Ground to overhead (60/40)
200m Power bag run (10/5)
10 Ring Dips

2.) 15min to Establish a 1RM Front squat

1.) On the Minute x 12

Odd – 5 Deadlifts

Even – 5 Weighted Pull-ups

2.) Milo and Otis

Teams of 2

Each partner completes 3 sets of

3 rounds:

12/10 Calorie Row

8 Burpees over the Rower

Rest while partner works.

It’s time for a good old fashion inter-box throw down with CrossFit North harbour. This is going to be a day filled with fun and friendly competition. Everybody is encouraged to compete in one of the 3 divisions (Beginner / Intermediate / Rx) as there are 24 spots to be filled for each division. Whether this will be your first experience at a CrossFit competition or you are a seasoned athlete, you are guaranteed a good time and a rewarding experience. Industrial Athletic are sponsoring the event and there will be great prizes on the line, so don’t put off registering as you don’t want to miss out.

Movements & Weight Examples & Indication:

Beginner:
Ground to O/H 40kg male / 25kg female
Pullups can be banded to ability
Single skipping allowed
Kettlebells 16kg male / 12kg Female

Intermediate:
Ground to O/H 50kg male / 35kg female
Pullups with no band
Kettlebells 20kg male / 12kg Female
Overhead Squat 35kg Male / 25kg Female

RX:
Ground to Overhead 60kg male / 40kg female
Overhead squats 50kg male / 35kg female
Kettlebells 24kg male / 16kg female

These movements and weights are just indications to help with deciding what level of competition you are best suited to. If you are unsure, feel free to ask one of your coaches to assist in your decision.

Saturday 24th May 8am Briefing.
REGISTRATION IS NOW OPEN
To secure your place email your name and division to info@crossfitnorthharbour.co.nz AND make payment of $20 for your entry fee to:
CrossFit North Harbour
12-3087-0107866-50

Todays session:

1.)  Snatch Complex
work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

2.)”Tosh Sprints”
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

Winter is coming, lets get some Andfit hoodies printed!

We’re taking any hoodies/jumpers that are brought in to the box by Sunday the 11th (Next Sunday) to the printers to get this awesome design put on the back. You get to choose your own style and colour this time which is pretty cool! So go shopping for some warm stuff and bring it in

Anya and Wykie at the weekends Tough Mudder. Puddle was shallow as, Anya is just being dramatic here…

1.) 5 RFT:
200m Run
10 Back Squats, 60/40 - taken from the ground, no racks.

Rest 5min

2.) AMRAP 10:
5-10-15-20-25-30… Wall Balls.
5 Hang Power Clean, 75/50 between every set of wall balls.

Rest 5min

3.  C2B Progression
EMOM 7:  Choose a rep range and do unbroken C2B or standard pull ups: 6 / 9 / 12 / 15

up coming events to put in your diary!

Sally-anne doing a light WOD at home over the weekend :-)

1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2. AMRAP 7:
5 Deads, 120/80kg
10 Lateral Barbell Burpees

3.  L-Sit
Accumulate 2 minutes

These 4 champions took part in the Functional strength CrossFit Hopper games yesterday and did very well!

Todays session:

A.)  Clean Complex
Work up to a max effort:  Clean Deadlift + Hang Clean (mid thigh) + Low Hang Clean (below knee)

*These are full Cleans

B.) ARMAP 5:
5 unbroken Front Squats, 100/70 - from the ground, no racks.

*Scale the weight as needed

C.)  For time:
1,000m Row
30 Snatches (Full), 60/40
50 C2B Pull ups

*Scale the weight as needed

*Notices*

We have an action packed week at the box this week! Please email Wykie – [email protected] if you plan to come along to the WHY CROSSFIT AGAIN? night on thursday as well as the BOYS NIGHT IN / GIRLS NIGHT OUT on Friday night. Then on Saturday we have 3 teams (18 Athletes) competing at the HPU Play Offs at Less Mils in the city. We’d love your support on the day!

HPU Teams:

RX: Wykie, Nash, Jacob, Hine, Victoria and Lee

Scaled 1: Phil, Gareth, Jeremy, Sandy, Bernie and China

Scaled 2: Sam, Joel, Carson, Thais, Mymoena and Teressa

Here’s what’s happening at the box today:

7AM – Bootcamp

8AM – CrossFit

9AM – CrossFit

Workout of the Day
A.) In teams of three, with only one person working at a time, complete the following as quickly as possible:
1800 Meter Relay Run with Medicine Ball (10/6kg) – Break these up in 200m sprints
100 Pull-Ups
200 Push-Ups
300 Squats
1800 Meter Relay Run with Medicine Ball – Break this up in 200m sprints

B.) With a 10min running clock, start a new round of the following every 2 minutes:

2 Turkish get ups (1 each arm) – You select weight (challenge yourself AKA go heavy)

10 single arm russian swings each arm (32/24kg)

*Rest the remainder of the 2min if you finish early

Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack on 4 Aug 2010.  Lt O’Donnell was killed.

ANZAC DAY 

2 sessions today team:

8AM and 5PM

“Tim”

400m Farmers Walk 2 x 24’s/16’s Kettlebells
28 Box Jumps 60/50cm
28m Bear Crawl
28 Double Unders
28 Ground to Overhead 40/30kg
28m Bear Crawl
28 Double Unders
28 Chest to bar Pull Ups
28m Bear Crawl
28 Double Unders
28 Burpees
28m Bear Crawl
28 Double Unders
28 Pistols
28m Bear Crawl
28 Double Unders
400m Farmers Walk with KBs

Aileen is leaving us to go work in Singapore at the end of the month and she was so kind to come up with this little WOD for herself as a send off We’ll miss you Aileen! You are a true Andfitter and the way you have become part of the community here in such a sort time is awesome! Keep up your training over there and we’re sure we’ll see you back again in the future!

“AILEEN”

For time:

50 Wall balls

40 Clean and Jerk 50/35kg

30 Box jumps

10 Thrusters 50/35kg

20 Pistols

30 T2B

40 Deadlifts 50/35kg

50 burpees

Dave, Ryan and Sally-anne downing their protein shakes after the WOD

“I love working out with my family. Thanks Andfit Crossfit for helping us do this!!” – Dave

Todays session:

Olympic lifting

Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

A Reminder of 2 great events we have coming up very soon. Please email [email protected] if you wish to come along to either of these awesome events. Visitors are more than welcome for both these nights. Looking forward to some good times with you all outside of our normal sessions.

Todays session:

A.) Strength

Establish a 1RM Deadlift.

*Have fun, but don’t take more than 3-4 heavy attempts.

B.) Conditioning

4 rounds of:

:45 ME Bar Muscle-Ups (Scale with C2B Pull up)
:15 Rest
:45 ME Burpee Box Jumps
:15 Rest
:45 ME Split Jumps
:15 Rest

C.) Midline

4min AMTAP L-sit (On boxes) – Scale with knees bent at 90 degrees.

If you do not yet follow Fitness Lonnie on facebook, you should
https://www.facebook.com/pages/Fitness-Lonnie/150594878345131

Todays session:

A.) After warming up to a decent starting weight, take 10min to establish a 1RM Cluster (Clean into a thruster)

B.) In teams of 3, spend 4min at each station for max reps. Rest 2min between stations.

Station 1: You can rotate at anytime, but always after a set of 10 burpees. Score = Total Calories

P1 – Airdyne for max calories

P2 – 10 burpees

P3 – Rests

Station 2: You can rotate at anytime, but always after a set of 15 wall balls. Score = Total meters

P1 – Row for max meters

P2 – 15 Wall balls

P3 – Rests

Station 3: You can rotate at anytime, but always after a set of 15 Box jumps. Score = Total double unders

P1 – Max double unders (or 3:1 singles)

P2 – 15 Box jumps (60/50cm)

P3 – Rests

Station 4: You can rotate at anytime, but always after a set of 15 swings. Score = Total sit ups

P1 – Max ab mat sit ups

P2 – 15 Swings (24/16kg)

P3 – Rests

Station 5: This station will only be used if there are more that 12 athletes in the class. You can rotate at anytime. Split lunges can only be performed while a plank is held. Score = Total split lunges

P1 – ME Jumping Split lunges

P2 – Plank

P3 – Rests

Todays workout:

‘CARDS’

In teams of 2 or 3 work through a pack of cards. The number on the card dictates the reps you do (picture cards = 10 reps and the Ace = 11). The suit determines the exercise:

Hearts – 200m Sprint

Diamonds – Wall balls

Clubs – Jumping lunges

Spades – Power Snatch (50/30kg) or KB Swing for visitors

Jacob 92.5kg Hang Snatch PB video - IMG_4850

Todays sessions:

7AM and 5PM

A.) Partner 10min AMRAP

P1 – Hill Run

P2 – Max Front Squat 50/30

Score = Total front squat

B.) ‘ANGIE’

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

*30min Cap

The victory dance! Lee with a 7.5kg Snatch PB

We’ve been following our new Olympic lifting, strength and conditioning programs for 3 months now and the results are starting to show! Everyones Olympic lifting numbers are going through the roof and lifting quality is improving rapidly with it! All the while I’m hearing of 2-4min PB’s on benchmarks as well – so pumped up team. Some goal setting time for you today! Stay focused, stay motivated and lets continue our pursuit of well rounded health and fitness together!

Strength 

Back Squat: 1X20 – try to establish a true 20RM

Tests:

1) 1 set ME UB Ring Dips*.

*If you have Muscle-ups, do those. You can scale ring dips with a band or do a set of max press ups.

2) Run 400m AFAP.

3) ME UB Wall Balls (stop if you get to 150 ; -)).

Finisher

4min AMRAP of Burpees

Olympic lifting

Hang Snatch 5 x 1

Hang Clean 5 x 1

*Goal is to establish a 1RM for each of these lifts.

Conditioning

‘Dianne’ – Compare to 170114

21 – 15 – 9

Deadlift 100/60kg

HSPU

*Scale HSPU with AB Mat + 10kg plate at most otherwise DB Push press

Easter Hours

Friday: 7AM and 5PM sessions

Saturday: 7AM Bootcamp and 8am CrossFit

Monday: 8AM and 5PM sessions

Todays session

A.) Partner WOD – 10min AMRAP

Partner 1 – Rows 300m

Partner 2 – Max reps of this Snatch complex: Hang powers snatch + O/H Squat 40/25 (Has to be 2 movements and not a full snatch) *Stand the power snatch up before descending for o/h squat.

B.) 8min AMRAP

3 Burpees

6 T2B

9 Box Jumps

C.) 100 Hollow Rocks for Quality

What a great week of testing and establishing benchmarks for future re-tests. Things are finally back to normal from tomorrow with the Open and testing week behind us. Prepare yourself for some variety and out of the norm WODs and weightlifting complexes over the coming month. With testing week just been this is a great time for goal setting so we will be facilitating some goal setting during the sessions this week.

We’ll get the Easter weekend time table to you tomorrow!

Todays session:

Olympic lifting

Complete the following Clean complex every 2 minutes for 14min (7 sets)

Ground to Hang pull – Ground to High Hang pull – Clean – Hang Clean

*Start at a light weight and work up to a medium to heavy weight. The focus of the complex is to drill positions (Hang and high hang) and not skip over them as the movement speeds up (clean and hang clean)

Conditioning

For time:

30 Front Squats (70/45) *clean from ground

20 ALT DB Split jerk (10 per leg) 20/12.5kg

30 Deadlift (70/45)

20 ALT DB Split jerk (10 per leg) 20/12.5kg

30 KB Swings (32/24kg) 

*Intended time domain 8-12min

Here’s whats happening at the box today:

7AM – Bootcamp

8:15AM – CrossFit Kids

8:00AM – CrossFit

9:00AM – CrossFit

9:00AM – FREE TRIAL SESSION – ALL VISITORS WELCOME!

Todays session:

A.) In pairs perform as many reps and calories in 10min of:

- Row for Cal

- Front rack step ups(50/35)

*You can switch stations with your partner at any stage

B.) 5 Rounds for time of:

10 Burpees

10 SH to OH (70/50)

10 C2B Pull Ups

Its our final day of testing! The amount of PB’s this past week has been unbelievable team. Well done to you all! We cant wait for our next testing week in 3 months time. If you missed any of the tests this week you can come in on Sunday between 1 and 3pm and complete them.

Todays session:

A.) 1RM Snatch

B.) Pull Up test

C.) Push up

Todays session:

A.) Back Squat 1RM

*Range of motion is more important that the weight. Make sure you get full depth on your squat before increasing the weight. Boxes and medballs can be used as targets to squat to if you are unsure of your depth.

B) Run test: 400m / 800m / 1.6km / 2km

*See testing standards for cut off times

Joel completed his first marathon in 3hours 13min – Paris Marathon. We look forward to having you back in Auckland mate!

Our next CrossFit Introduction course starts next week Tuesday morning at 5:45am. Who do you know thats been talking about trying CrossFit? Send them this link!

Todays session:

Testing week – day 3

A) Skipping test / Max double unders

B) 1RM Bench press

C) Air squat / Pistol Squat test

D) Bridge test