OHS

For time:

• 100 Overhead Squats 40/30kg

Every time the bar comes down, perform 25 Double Unders.

Thanks Jeannie for this gnarly WOD.

Post time to comments.

"Takai"

William Lui Takai was born yesterday weighing a healthy 9 pounds 2 ounces. Congratulations Brad, and well done Tayna!

“Takai”
2 Rounds for time:

• 9 Power Cleans 60/40kg
• 9 Handstand Push-ups
• Run 400m

• 9 Hang Power Cleans
• 9 Box Jumps 75/60cm
• Run 400m

• 9 Squat Cleans
• 9 Ring Dips
• Run 400m

Post time and good wishes to comments.

AUCKLAND ANNIVERSARY – PUB HOL – Monday 1^st February
It’s a public holiday next Monday, we have a MEGA WOD Scheduled for 9am.  This will be the only class held on the day.

Amongst yesterdays merriment, some of the CFAK crew busted out "Firefighter Fran". That's Becs, aka 'The Rogue' under all that kit!

Fran-On!

WOD:
“Franette” 21-15-9 reps for time of:

• Thruster 20/15kg
• Pull up – chest to bar

…or:
“Heavy Fran” 15-12-9 reps for time of:

• Thruster @ 61/43kg
• Pull up with added weight (Men +20kg/Women +10kg)

Post time and load to comments.

AUCKLAND ANNIVERSARY – PUB HOL – Monday 1^st February
It’s a public holiday next Monday, we have a MEGA WOD Scheduled for 9am.  This will be the only class held on the day.

"75lbs"

El Pandero swingin' for the ceiling

21-18-15-12-9-6-3 Reps for time of:

• Sumo Deadlift High-Pull 35/25kg
• Push-Jerk 35/25kg

Post time to comments.

Compare to July 28, 2009

AUCKLAND ANNIVERSAY – PUB HOL – Monday 1^st February
It’s a public holiday next Monday, we have a MEGA WOD Scheduled for 9am.  This will be the only class held on the day.

"Nate"

You don't even need good hands to work out - Alan has arthritis in both, but that doesn't stop him!

Buy-in
Run 800m AQAP

Skills
Practice Clean & Jerk

WOD “Nate”
AMRAP in 20 minutes of:

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

Post rounds completed to comments.

Compare to November 11, 2009

NATE: “In honour of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.”