Happy St Patrick’s Day!

By |March 17th, 2012|Daily Workouts|

CrossFit Auckland St Patrick’s Day Festivities! Buy-in 100m Pub Crawl WOD “Irish’s Musical Chairs” As Many Reps as Possible in 3 Rounds of: Burpee Box-jumps 24″/20″ Wall Ball shots 9/6kg Ring Rows Row, for Calories Perform as many reps as possible while the music plays. When the song changes, rotate stations. Four stations per rounds, with 1 minute rest between rounds. Total reps for score. Post score to comments! [box]We’re going to hit the 2012 Reebok CrossFit Games Open WOD 12.4 at 12:30pm today. Everyone’s welcome – come on down and support our Team of athletes![/box] “Efficiency Tips: Muscle-ups” with Chris Spealler [wmv] [mov] [HD mov]     […]

Friday

By |March 16th, 2012|Daily Workouts|

CrossFit Auckland Workout-of-the-Day As Many Rounds as Possible in 12 minutes: 5 Front Squats 60/40kg 25 Double-unders Total reps for score. Post score to comments.  

Thursday

By |March 15th, 2012|Daily Workouts|

CrossFit Auckland Workout-of-the-Day Strength Deadlift 5x5/85% MetCon 3 Rounds for time: 100 Star-jumps 50 Sit-ups 25 Knees-to-Elbows Post time to comments. [tube]http://www.youtube.com/watch?v=5XsOb86izvA&feature=player_embedded#![/tube]

Wenerei

By |March 14th, 2012|Daily Workouts|

CrossFit Auckland WOD For time: Run 600m 30 Thrusters 40/30kg 30 Pull-ups 30 KB Swings 24/16kg Run 400m 20 Thrusters 50/35kg 20 Pull-ups 20 KB Swings 24/16kg Run 200m 10 Thrusters 60/40kg 10 Pull-ups 10 KB Swings 24/16kg Post time [...]

Tuesday

By |March 13th, 2012|Daily Workouts|

CrossFit Auckland Workout-of-the-Day For time: 10 Muscle-ups 15 Handstand Push-ups 20 Squat Cleans 70/45kg Run 500m Post time to comments. "Game-Day Nutrition" with Matt Chan, CrossFit Journal preview video [wmv] [mov]

Monday

By |March 12th, 2012|Daily Workouts|

CrossFit Auckland Workout-of-the-Day 21-15-9 reps for time: Overhead Squat 60/42.5kg Chest-to-Bar Pull-ups Post time to comments. "Yes, You Can" free CrossFit Journal article by Hilary Achauer. "How You're Breaking the Law Every Day (and What You Can Do About It)" [...]

Deck of Cards

By |March 10th, 2012|Daily Workouts|

Group WOD Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck for time. HEARTS = Burpees DIAMONDS = Mountain Climbers, [...]

“Randy”

By |March 9th, 2012|Daily Workouts|

Burgener warm up WOD  “Randy” 75 Reps for time: Power Snatch 34/20kg Compare to Mar 5, 2010. Finisher Run 800m x 3 Post times to comments. [box] “In honour of Randy Simmons, 51, a 27 year LAPD veteran and [...]

Thursday

By |March 8th, 2012|Daily Workouts|

CrossFit Auckland Workout-of-the-Day Strength Press 5x5, 85% of 1RM MetCon As Many Rounds as Possible in 15 minutes of: 5 Power Cleans, 60% of 1RM 10 Pull-ups 15 Squats Total all rounds and reps for score. Post score [...]

“Arnie”

By |March 7th, 2012|Daily Workouts|

CrossFit Auckland Workout-of-the-Day "Arnie" With a single 2 pood (32kg) kettlebell, for time: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left [...]