TAKING REGISTRATIONS NOW!

CrossFit Auckland XLR8 is a no nonsense, intense approach to outdoor fitness training.  There are no shortcuts, fancy gimmicks or alleged time-saving fads here!  Men and Women of all fitness abilities and age can participate in this programme without fear of slowing others down.  But be prepared to work at your best intensity!

True to the CrossFit method, each session is efficient and effective, with constantly varying workouts that will stop boredom in its tracks!

Next Programme Starts – Saturday 13th Feb
6am
Mon/Wed/Fri – from 15th Feb

FIND OUT MORE & GET STARTED NOW!

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Wenerei

Check out the latest issue of FitnessLife magazine

Buy-in
Tabata Row

Strength
Snatch 9 x 1

MetCon
AMRAP 15mins

  • 9 Toes-to-Bar
  • 15 Wall-Ball
  • 21 Box Jump

Cash-out
25 Burpees

Post results to comments.

CrossFit Total

  • Back Squat
  • Press
  • Deadlift

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.
Warm up each movement immediately before your attempt.

Post score to comments.

Compare to October 13, 2009.

“Six-Shooter”

3 rounds for time:

  • 6 Squat-Cleans @ 61/43kg
  • 6 Push-Ups
  • 6 KB Swings @ 32/24kg
  • 6 Thrusters @ 61/43kg
  • 6 Pull-Ups
  • 6 Burpees

Post time to comments.

This is a unique CrossFit Auckland Benchmark WOD. Once completed, you’ve earned the right to rock a CFAK Six-Shooter tee-shirt.

Compare to October 21, 2009.

Happy Birthday Nick B!!

A Little Love Note…

Dear CrossFit Auckland crew,

What the hell do you want?

You’re here for a reason. What is it? Don’t get me wrong. If you don’t know, that’s ok. And if you don’t need to know, that’s ok also. Sometimes it’s totally cool just to do CrossFit ’cause you can. And I for one can’t blame you ;)

But seriously. Is there something specific that you’re chasing? Can we help you get it? Have you talked to a coach about it?

Do you have a clear goal in mind?

Well, why not? Your reasons to do CrossFit may be different to everybody elses. But you’re here. Now. In this place. This awesome community. In a little gym that could. Training your ass off harder than your coffee group girlfriends or your globo-gym-going colleagues thought was possible.

If you’re not already, you are becoming elite.

You work out at an athlete training facility. That makes you an athlete. Your performances have proven it. The effort you expend and the intensity in which you move has earned you the moniker.

So, what do you want?

This week is “I Want…” week at CrossFit Auckland. We want you to tell us all about it, and we want you to have what you want too.

So cough up. Spill the beans and let us in on your selfish little secret goals. CrossFit can be your fairy god mother, and make all your wildest dreams come true. Well, nearly.

Enjoy your rest day CFAK crew, you’re going to need it.

Love, Us x

PS: Yury’s fine, thanks everybody. And if you haven’t checked up where Shaun Q’s at, check out www.tasmantrespasser.com. Go Shaun!

“Nicole”

As Many Rounds As Possible in 20 minutes of:

  • Run 400m
  • Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to October 29, 2009

“Linda-Lish”

Ask Sonia what training she's been doing for her mountain climbing! Go girl :)

“Linda-Lish”

[One Bar of Death]
10-9-8-7-6-5-4-3-2-1 reps for time:

  • Deadlift
  • Squat Clean
  • Push-Jerk

Load one Bar for all three exercises. Barbell Rx is 50% of your bodyweight.

Compare to November 27, 2009.

Post time and load to comments.

DOWNLOAD CrossFit Auckland February 2010 Newsletter

“What about cardio?…”

For time:

  • Run 2.4km
  • 20 Double Unders
  • Run 1.6km
  • 40 Double Unders
  • Run 800m
  • 60 Double Unders
  • Run 400m
  • 80 Double Unders
  • Run 200m
  • 100 Double Unders

Post time to comments.

Compare to September 29, 2009.

Merry Christmas Lisa!!

AMRAP

As many rounds as possible in 20 minutes of:

  • 10 Thrusters
  • 10 Pull-ups

Thrusters can be with Dumbells, Barbell, Kettlebells or Med Ball. Grab something and go.

Post time to comments.

DOWNLOAD CrossFit Auckland February 2010 Newsletter

.50 cal

For time:

  • 50 Double-Unders
  • 21 Push-press 50/35kg
  • 50 Double-Unders
  • 18 Push-press
  • 50 Double-Unders
  • 15 Push-press
  • 50 Double-Unders
  • 12 Push-press

Post time to comments.

Compare to July 18, 2009

Happy Birthday Byron!!

Run 10KM

Run 10km as quickly as possible.

Post time to comments.

Happy Birthday Ammar!!