November 3, 2009 — crossfitauckland

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“Speal”

November 12, 2009 — alexporter
CrossFit Auckland file

Shawn getting focused

Strength
Deadlift 3-3-3 reps

WOD “Speal”
For time:

  • 10 Thrusters 60/40kg
  • 50 Double Unders
  • 8 Thrusters 60/40kg
  • 40 Double Unders
  • 6 Thrusters 60/40kg
  • 30 Double Unders
  • 4 Thrusters 60/40kg
  • 20 Double Unders
  • 2 Thrusters 60/40kg
  • 10 Double Unders

Post results to comments.

Today’s WOD is named after Chris Spealler. If you don’t know who Speal is, now you know…

Posted in Fitness. Tags: , , , . 8 Comments »

“Nate”

November 11, 2009 — alexporter

DSC07913Complete as many rounds in twenty minutes as you can of:

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 Kettlebell swings 32kg

Post rounds completed to comments.

Compare to October 6, 2009

nate

NATE: “In honour of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.”

First posted 12 February 2008

Posted in Fitness. Tags: , , , , , . 9 Comments »

“Annie”

November 10, 2009 — alexporter
CrossFit Auckland file

Bernie gettin' it overhead

Strength
Power Snatch
3-3-3-3-3 reps

WOD “Annie”
50-40-30-20-10 rep rounds of:

  • Double-unders
  • Sit-ups

Post time to comments.

There’s a whole heap of awesome stuff happening CrossFitters, and we’re damn pleased to be in amongst it! Mark these on your CrossFit calendar:

  1. In less than 2 weeks we’re hosting CrossFit Olympic Lifting Coach Mike Burgener, in New Zealand’s first CrossFit Certification seminar.
  2. Our November membership promotion is on! Lots of prizes to be won…
  3. On the 5th of December we’ve got our CFAK Games and Christmas Party – everyone’s invited! Anyone can enter the Individual or Team events. Even if you’re not CrossFit (yet!). And we want everyone to come to the Christmas Party afterwards!
  4. Our CrossFit Gymnastics Certification is starting to get filled up too. Better get in quick people, you don’t want to miss out!
  5. New Zealand’s first CrossFit Level I Certification is coming to CFAK in April 2010. The registration page for this will go live soon. Those of you interested, we suggest you start saving your pennies…

Since CFNZ opened the first affiliate in early 2008 (humbly CFAK were the 2nd to affiliate), we have grown in number. There are now 7 CrossFit affiliates in New Zealand, with another 3 opening soon. If you haven’t already, check out their websites in our Links section. Keep spreading the love people :)

Posted in Fitness. Tags: , , , , , . 5 Comments »

“Daniel”

November 9, 2009 — alexporter

CrossFit Auckland fileFor time:

  • 50 Pull-Ups
  • 400m Run
  • 21 Thrusters @ 43kg
  • 800m Run
  • 21Thrusters @ 43kg
  • 400m Run
  • 50 Pull-Ups

Post time to comments.

Daniel Crabtree“DANIEL” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006

If you haven’t noticed the big CFAK Games button to the right, now’s the time to click it! :P

Posted in Fitness. Tags: , , , , , . 5 Comments »

Rest Day

November 8, 2009 — alexporter
CrossFit Auckland file

Sophie learning the Muscle-up

The CrossFit Gymnastics Certification is coming up early January 2010. Don’t miss out. Register NOW before the US dollar gets too strong!

Posted in Rest. Tags: , , , . Leave a Comment »

“Helen”

November 7, 2009 — alexporter
CrossFit Auckland file

CFAK Coaches throwdown their daily workout

3 Rounds for time:

  • 400m Run
  • 21 Kettlebell Swings @ 24/16kg
  • 12 Pull-Ups

Post time to comments.

Compare to July 21, 2009

If you haven’t noticed the big CFAK Games button to the right, now’s the time to click it… :)

Posted in Fitness. Tags: , , , , , , . 2 Comments »

“Hard Yakka”

November 6, 2009 — alexporter

“HARD YAKKA”   (Yakka being Aboriginal for WORK)  yes it’s the Aussie contribution to CFAK!!  And inspired by a conversation between the coaches about Aussies using words like uru to say goodbye and cooee to call out to one another.

4min Rounds (1min each station), 1min Rest, in 4 rounds of: 

  • Slam Ball
  • Deadlift 40/30kg
  • Ring Dips
  • Box Jump

Count reps each round for score. Post score to comments.

Great news CrossFitters! CrossFit Auckland are hosting NZ’s first CrossFit Level 1 Certification April 17-18th, 2010! The registration page will be available soon! ;)

CFAK and CFNZ had a fun day out last Saturday with Team Black Fire. The Team took us through their tough FireFighter Combat Challenge training course. Team Black Fire are off to the Worlds in Las Vegas – go get ‘em boys! :)

Posted in Fitness. Tags: , , , , , , . 11 Comments »

WWCND?

November 5, 2009 — alexporter

CrossFit Auckland fileStrength
Power-Snatch 5-5-5-5 reps

WOD
21-15-9 reps for time:

  • Thruster 35/20kg
  • Burpees

Post results to comments.

Great news CrossFitters! CrossFit Auckland are hosting NZ’s first CrossFit Level 1 Certification April 17-18th, 2010! The registration page will be available soon! ;)

Posted in Fitness. Tags: , , , , . 6 Comments »

“Chuck Norris”

November 4, 2009 — alexporter

CrossFit Auckland

Super-Becs

AKA “Filthy Fifty”

For time:

  • 50 Box Jumps
  • 50 Jumping Pull-Ups
  • 50 KB Swings
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press @ 20kg
  • 50 Back Extensions
  • 50 Wall Ball
  • 50 Burpees
  • 50 Double Unders

Post time to comments.

Compare to July 27, 2009

Great news CrossFitters! CrossFit Auckland are hosting NZ’s first CrossFit Level 1 Certification April 17-18th, 2010! The registration page will be available soon! ;)

Posted in Fitness. Tags: , , , , , , , , , , , , , . 17 Comments »
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