Saturday

Jess got her birthday WOD in yesterday hittin' "FREDA".

Partner WOD
AMRAP 12:

• 10/10 DB Snatch ¼ BW
• Max Ring Dips

Score is total ring dips. Post score to comments.

“I Am Not Cancer. I Am CrossFit.” free CrossFit Journal article by Hilary Achauer.

So we've managed to leave it pretty bloody late Team CFAK, but who's up for a road trip? If we ask Neil (of CFHB) very nicely and we're quick about it he's agreed to open up registration spots for us. Talk to me about it TODAY!!

“Freda”

The look on H2's face says it all: at CrossFit Auckland our people train HARD...

“Freda”
21-15-9 reps for time:

• Run 600m with a barbell 20/15kg
• Thrusters 40/30kg
• Pull-ups

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Rate this WOD! (14 votes, average: 5.00 out of 5)
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INOV-8 NZ are just about to release the new BARE XF-210. This radical shoe has been purpose-built for CrossFit and will be available though the INOV-8.co.nz website by this time next week. You better believe I’m getting a pair of these bad boys!

Thursday

Janelle on the battling ropes in an XLR8 outdoor WOD class. (Bernie on the bungie in the background).

MetCon

• Run 800m x 2
• Run 400m x 2
• Run 200m x 2

Rest as necessary between runs.

Skill/Testing
Pick a goat and slay it, or work through CFAK fitness level testing.

“Kelly”

New member James has gotten stuck right in since he finished our December Induction Program! Make sure to say hi and introduce yourself when you see him around the club.

“Kelly”
Five rounds for time of:

• Run 400m
• 30 Box Jumps 24/20″
• 30 Wall Ball 10/5kg

Post time to comments.

Compare to Apr 7, 2011.

Rate this WOD! (8 votes, average: 4.13 out of 5)
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“Fight for Christchurch” with Charlotte Bellis, CrossFit Journal preview video [wmv] [mov]

“History of the CrossFit Games” – video [wmv] [mov] [HD mov]

CrossFit/USAW Triplet

Sayali hittin' the 6am WOD!

CrossFit/USAW Triplet
AMRAP 10:

• 6 Squat Cleans 55/30kg
• 12 Pull-ups
• 24 Double-unders

Post score to comments.

Compare to Oct 7, 2010.

Register for “POSE CLINIC”

SATURDAY 11th FEBRUARY

Just like Oly Lifting, running efficiently is a trained skill. You’ll walk away from this three hour clinic with the drills and a program necessary to apply POSE method and improve your running style.

Regardless of whether your goal is to run a marathon or get a faster “HELEN” time, you’ll benefit from this workshop.

Find out more about the Pose method of running and register for the 3 hour clinic today!

Pose running method can help you run more efficiently.