Autumn Arsekicking


First place for Morgan, 2nd for Krista at the Rapid Block Throwdown on Saturday!!

Autumn Arsekicking starts today!!  Don't worry, you haven't missed a crucial email.... if you're unsure of what's going on, we'll catch you up this week.  It's been deliberately left vague, so that no one has to worry, all you have to do is turn up this week and work hard!    There will be a challenge component and nutrition support (but only for those who want it), but the main focus is just good goal setting (which you'll complete at the end of this week) and then getting after it!

Over this next 12 weeks of training, you'll see some of our own special benchmark workouts, a couple of classic CrossFit benchmarks and solid strength progressions, to get you all some serious improvements heading into winter.

We'll show you how to record these benchmarks online (for those that want to) and strongly encourage those who don't,  to get that pen and notebook out.


Front Squat 3RM
10 DB Snatch 30/20kg
100m Suitcase Carry
5 rounds
Hang Power Snatch 3RM2km Row Pullups/Pushup
(Band/Platform)Mad Max
400m Sled Drag with 50/35kg
For Time
In 4mins;
Run 400m
Max Wallballs
In 4mins;
Run 400m
Max Situps
In 4mins;
Run 400m
Max OH Walking Lunges
In 4mins;
Run 400m
Max Slamballs
Deadlift 3RMRipley
250/200m Row
15 Burpees
15 Russian Swings 24/16kg
10 Burpees
10 Swings
E7M x 3


Front Squat 1RM
CFNZ Benchmark
800m Run, 30 Thrusters 60/40kg, 800m Run
Snatch 1RM2km Row Strict CTB or Pullups/sHSPU or Pushup
CFNZ Benchmark
Pullups, HSPU, TTB, Pistols
50 reps of each
Bulgarian Split Squats
Waiters WalksRomanian Deadlifts
Rack WalksDB Benchpress
Farmers Walks
Deadlift 1RM
CFNZ Benchmark
3 Power Cleans
3 Front Squats
3 Jerks
AMRAP in 10mins

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