CrossFit Level I Certification

New Zealand’s first CrossFit Level I Certification is now open for registration.
Click the link below to Register today.

April 17th – 18th 2010
CrossFit Level I Certification
CrossFit Auckland
Auckland NZ

Christmas Eve – Run 10KM

  • Run 10km as fast as possible.

Bonus points for doing it in a Santa hat.

Post time and any last minute good wishes to comments.

The Rt. Rev bangin' out Handstand Push-ups in Japan

“Badger”

3 rounds for time:

  • 30 Squat Cleans @ 43/34kg
  • 30 Pull-Ups
  • 800m Run

Post time to comments.


 Mark Carter“In honour of US Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.” First posted 19 December 2007

Sumo!

Santa's helper going Chest-to-Bar

Strength
Sumo Deadlift High-Pull 5-5-5-5-5 reps

MetCon/WOD
5 Rounds for Time:

  • 20 Knees to Elbows/Toes to Bar
  • 20 Back Extensions
  • 400m Sandbag Run

Post results to comments.

AMRAP

CFNZ's Imtiaz getting under it

Strength
Muscle-Up 3-3-3-3-3 reps
or Ring-Dip 5-5-5-5-5 reps

WOD
As Many Rounds as Possible in 20 minutes of:

  • Run 400m
  • 25 Turkish Get-Ups 20/12kg

CFG WOD
CrossFit Games 2009 WO#5
3 Rounds for Time:

  • 30 Wall Ball 10/5kg
  • 30 Hang Squat Snatch 35/20kg

    Post results to comments.

    Dear Santa…

    Aiight Santa,

    I’m not sure I need anything from you this year.

    All I wanted was for all the CFAK crew to be a vibrant, up-for-it, passionate group of great people. For all our athletes [members and staff alike] to be making positive gains and be a positive force in their lives, and the lives of the people around them.

    I think I got my wish.

    How about instead of giving me more, you can give people outside the CFAK crew the gift of fitness… CrossFitness… I know there’s plenty to go around, and everybody will love it.

    Thanks for listening Santa. Merry Christmas.

    The Little Man with the Big Plans...

    “Twelve Days of Christmas”

    Workout courtesy of CrossFit Santa Cruz

    12 Days of Christmas, for time: Just like the song goes, perform 1 Clean & Jerk. Then 2 Deadlifts and 1 Clean & Jerk. Then 3 Burpees, 2 Deadlifts and 1 Clean & Jerk. Then… You get the idea…

    1-Bodyweight Clean and Jerk
    2-Bodyweight Deadlifts
    3-Burpees
    4-Pull Ups
    5-Box Jumps
    6-Wall Balls
    7-Kettlebell Swings
    8-Jumping Dips
    9-Push Ups
    10-Hip Extensions
    11-GHD Sit Ups
    12-Bodyweight Front Squats

    Post time and loads to comments.

    “Angie”

    For time:

    • 100 Pull-ups
    • 100 Push-ups
    • 100 Sit-ups
    • 100 Squats

    Post time to comments.

    Compare to August 25, 2009

    Not too many sleeps ’til Christmas! Post your ‘CrossFit-Christmas’  wish list for Santa to comments.

    “Magnamus”

    Strength
    Deadlift 5-5-5-5-5 reps

    MetCon
    As Many Rounds as Possible in 15 minutes of:

    • 2 SA Snatches per arm 30/20kg
    • 6 Burpee Tuck-Jumps

    Post results to comments.

    Happy Birthday Taz!!

    Wenerei

    Buy in
    100 Double-Unders

    Strength
    Power Snatch 3-3-3-3-3
    Split Jerk 5-5-5

    MetCon/WOD
    7 rounds for time:

    • Run 200m
    • 30 Slam Ball

    Post results to comments.

    Happy Birthday Magnum!!

    “Jason”

    For time:

    • 100 Squats
    • 5 Muscle-Ups
    • 75 Squats
    • 10 Muscle-Ups
    • 50 Squats
    • 15 Muscle-Ups
    • 25 Squats
    • 20 Muscle-Ups

    Post time to comments.

    Compare to October 31, 2009

    Jason Lewis“S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honour of his life, family, and courage. First posted 2 August 2007″