CrossFit Gyms in South Auckland

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Past Workouts

AMRAP 5
200 mts run
21 power snatches (40/30)
Max burpees over the bar
rest 5 minutes
AMRAP 5
200 mts run
15 power snatches (50/35)
Max burpees over the bar
rest 5 minutes
AMRAP 5
200 mts run
15 power snatches (60/40)
Max burpees over the bar
50-40-30-20-10
KB swing
T2B
AMRAP 5
200 mts run
21 power snatches (40/30)
Max burpees over the bar
rest 5 minutes
AMRAP 5
200 mts run
15 power snatches (50/35)
Max burpees over the bar
rest 5 minutes
AMRAP 5
200 mts run
15 power snatches (60/40)
Max burpees over the bar
For Time:
15 Wallballs
10 mts Bear crawl
15 Burpees
10 Back squats
3 Rounds:
400 mts run
50 Double Unders
3 Rounds of 
9 deadlifts/ 6 hang cleans/ 3 push press
For Time:
21 Thrusters
9 Muscle-ups
15 Thrusters  
15 Chest to Bar Pull-ups 
9 Thrusters
21 Pull-ups
3 rounds
50 DU
40 T2B
30 Clean and jerk
20 burppess over the bar
10 Snatches
5 muscles ups
5 rounds for time
50mts KB carry
20 K2C
10 KB swings
5 Deadlifts
1 rope climb
27-21-15-9-6-3
HR pushups
wall balls
KB swing
27-21-15-9-6-3
HR pushups
wall balls
KB swings
AMRAP 18
100 double unders
20 pull ups
15 HSPU
10 power clean
5 burpees over the bar
WOD-thilde
27 burpees to target
27 kb swings
27 box jumps
72 mts oh lunges
27 squat cleans
27 thruster
27 snatches
72 wallballs
27 T2B
27 HSPU
27 burpees to target
100 Pull-ups
TC 10 min
AMRAP 12
12 deadlift
12 t2b
12 burpees to target
20 squats
10 mb thruster
20 push ups
10 mb thruster
20 sit ups
10 mb thruster
20 KB SDHP
10 mb thruster
20 box jumps
10 mb thruster
20 pull ups
10 mb thruster
20 toes to bar
10 mb thruster
5 Rounds:
15 Wallballs
 50 mts OH Carry 
15 Russian swings
200 mts run with MB
Buy in 50 DU
10 rounds of
3 Power Cleans + 6 Push-ups + 9 Air Squats
Buy out 50 DU
AMRAP 15
10 SDHP
5 burpees over the bar
10 DLHP (clean grip)
5 burpees over the bar
10 DLHP (snatch grip)
5 burpees over the bar
AMRAP 10
10 OH KB Squats ea side
10 KB Snatch ea side
10 mts OH KB Lunges ea side
Time Cap 15
21-15-9
KB thruster
pull ups 
push ups
 
 
Amrap 15
5 power cleans
10 front rack lunges
5 push press
10 back lunges
TC 20
Buy in 10 burpees
3 rounds of
200 mts row
20 wallballs
200 mts row
20 back squats
buy out 10 burpees
200 mts run with MB
5 deadlifts
200 mts run with MB
1 deadlifts + 5 hang cleans
200 mts rund with MB
1 deadlifts + 1 hang clean + 5 push press
15-12-9
Power Snatch
Box jumps
direct into
15-12-9
Overhead Squats
Bar facing Burpees
50 kettlebell swing
12 pulls ups
6 push ups
50 kettlebell swing
10 pulls ups 
5 push ups 
50 kettlebell swings 
8 pulls ups
4 push ups 
Direct into 10 rounds of 
400 mts row every 2 minutes
Time cap 15 minutes
10 burpees
400 mts row
20 wallballs
400 mts row
30 overhead squats
400 mts row
40 situps
400 mts row
50 kb swings
For time
10 wall waks
20 clapping push ups
30 pull ups
40 L sits
50 squats
21-18-15-12-9-6-3
Deadlifts (BW)
Wallballs
200 mts run between rounds
AMRAP10
(10, 11,12,13,…)
Burpees box jumps
Ground to over head
5 SETS 
Clean x 5 
Reverse Lunge x 5 
Burpee over the bar x 5 
15 kb swings
1 minute rest
5 rounds of
5 Deadlift
handstand practice
5 rounds of
10 pull ups
10 handstand push ups
 
 
3 rounds
BB Floor Press 3 x 8
KB Bent Over Row 3x8 each
KB Single Arm Floor Press 3 x 8 (each side)
KB Single Arm Bent Over Row 3 x 8 (each side) 
Close Grip Push Ups 3 x max reps
ISO Chin Up Hold 3 x max seconds 
21-15-9
Pull ups
dead lift
hand clean
 
Amrap 12
12 OH lunges
24 Shoulder tap
 
 
For time:
50 Single under
40 Ground to overhead
 30 Overhead lunges
 20 Plate squat
10 burpees
3 Rounds:
200 mts run
30 air squats
400 mts row
3 Rounds:
500 Meter Run
1 Legless Rope Climb
2 Rope Climbs
50 mts Kettlebell Front Rack Walking Lunge
On the 4J00 x 3 Sets:
21 GHD Sit-ups
21Calorie Row
21 Kipping Handstand Push-ups
6 round for time
25 double unders
5 power snatch
25 double unders
5 chest to bar pull ups
For time
21-15-9
DB snatch
Box jumps over
Pull ups
Running
5-4-3-2-1
Minutes For Distance
Rest Half the Time Between Rounds
 
AMRAP 20:
75 Wallballs 
60 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs 
15 Pull-Ups
For Time:
27 DB Box Step Overs
 100 mts DB front rack Lunges
9 Rope Climbs
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (BW)
30 Double Unders After Each Round
EMOM x10
20 Double Unders
1 Bar Muscle Up
For time:
30 Dumbbel Snatch
20 mts handstand walk
20 DB Snatch
10 mts handstand walk
10 DB Snatch
 
For time:
1 mile run
10 rounds of cindy
(5 pull ups/10 push ups/15 squats)
AMRAP 5:
27 Calorie Row/ Thrusters/ Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row/ Thrusters / Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row/ Thrusters/ Pull-ups
For time:
10 to 1
Back Squats (BW)
800 mts run between sets
12:00 Time Cap:
1 Round:
25 Barbell Facing Burpees
25 Squat Snatches
25 Barbell Facing Burpees
Time Remaining: Build to 1RM Hang Snatch
For time:
7 km run
For time:
150 double unders
75 thrusters
150 double unders
Running Clock:
On the 0:00 50 calories row
On the 4:00 30 calories row
On the 7:00 30 calories row
On the 10:00 15 calories row
On the 11:00 15 calories row
On the 12:00 15 calories row
For time:
15-10-5
Toes to bar/Wallballs/Snatches
into...
100 Kettlebell swings
5-10-15
Toes to bar/Wallballs/Snatches
For time:
1000 meter row
direct into...
3 rounds
21 deadlifts
15 bar facing burpees
9 push jerks
Running Clock
On the 5:00 x3 1km row
On the 4:00 x4 400 mts run
On the 3:00 x5 20 cal bike
For time:
21-18-15-12-9
Calorie Skierg
Calorie air runner
Rest 1 minute between rounds
For time:
3 rounds
15 hang power snatches
60 double unders
15 overhead squats
30 calories row
For time:
10-20-30
Power Clean
Calories bike
2 min rest
30-20-10
Deadlifts
Calories row
For time:
16 Burpee box jump over
8 Pull-ups
12 BPE BJO
6 Pull-ups
8 BPE BJO
4 Pull-ups
4 BPE BJO
2 Pull-ups
For time
2 km row Buy in/Buy out
1 to 10 Clean & Jerks
10 to 1 Burpees over the bar
For time:
1 mile run/ 100 DU/ 27 Deadlifts
800 mts run/ 100 DU/ 21 deadlifts
400 mts run/ 100 DU/ 15 deadlifts
For time:
75 calories AB
150 DU
2 km row
150 DU
75 calories AB
For time:
200 mts run + 21 cleans
200 mts run + 21 front squats
200 mts run + 15 cleans
200 mts run + 15 front squats
200 mts run + 9 cleans
200 mts run + 9 front squats