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The 2017 CrossFit Open is near! Head to to sign up.

Interval day= 10 rds of either run 200m, 20/17 cal row or 15/12 cal bike then 10 Box jumps rest 1.30 between rounds (choose your weakest movement and do that) the run, row, bike should be hit hard. Strongman outdoor Sled push 200m, drag 200m, tyre flip x 10 alternate these with10 Lsits, 10 GHDs, 20 sit ups, 1 min plank holds (Get as much done as you can)

Don’t forget to register for the 2017 CrossFit Open @

Strength= 20mins to do 5 rounds of 10 KB swings,10 snatches (each arm) 10 OH squats (each arm) sets are unbroken so rest as needed, choose own weight,

WOD= 25min EMOM
1) 250/150m Row
2) 15/12 Box Jump overs
3) 12/10 KB swings 28/20kg 4) 40/30 Double unders
5) 12 C2B/Pull up

Good luck to all of out athlete’s who are competing in the AndFit Auckland 3’s this weekend. Go hard and enjoy yourselves, we’ve got your back all day✊.

Hero= Kelly 5 rounds for time
Run 400 meters
30 box jumps
30 Wall ball shots 6/9 kg

When you finish keep going until the last member is done then everyone rest 5 mins split into even teams and do max cals on bike in 7mins

Skill= Pull ups, go over kipping/butterfly tech then EMOM for as long as possible 5 Pull ups add 2 Pull ups every minute RX, Scaled choose a number for Pull ups and maintain it until the last RX person is finished.

WOD= For time
400m run
50 Double unders
20 Pull ups
20 Thrusters 45/25kg
200m run
20 Thrusters
20 Pull ups
50 Double unders
400m run