Happy St Patrick’s Day!

By |March 17th, 2012|

CrossFit Auckland St Patrick’s Day Festivities!


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]





By |March 16th, 2012|

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.



By |March 15th, 2012|

CrossFit Auckland Workout-of-the-Day

Deadlift 5×5/85%

3 Rounds for time:

100 Star-jumps
50 Sit-ups
25 Knees-to-Elbows

Post time to comments.


By |March 14th, 2012|

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 to comments.



By |March 13th, 2012|

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


By |March 12th, 2012|

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 […]

Deck of Cards

By |March 10th, 2012|

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.



By |March 9th, 2012|

Burgener warm up

WOD  “Randy”
75 Reps for time:

Power Snatch 34/20kg

Compare to Mar 5, 2010.


Run 800m x 3

Post times to comments.

“In honour of Randy Simmons, 51, a 27 year LAPD veteran and SWAT […]


By |March 8th, 2012|

CrossFit Auckland Workout-of-the-Day

Press 5×5, 85% of 1RM

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 […]


By |March 7th, 2012|

CrossFit Auckland Workout-of-the-Day
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 arm

Post […]