About Kirk Williams

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So far Kirk Williams has created 27 blog entries.

Reebok CrossFit Games Open 12.5

By |March 24th, 2012|Daily Workouts|

[tube]http://www.youtube.com/watch?v=_nlGXXQyxJ8&feature=digest_thu_nohgl[/tube] CrossFit Auckland Workout-of-the-Day Reebok CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters 45/30kg 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 9 Chest [...]

Friday

By |March 23rd, 2012|Daily Workouts|

[tube]http://www.youtube.com/watch?v=mE-aPvYTWuU&feature=plcp&context=C433a42aVDvjVQa1PpcFPOzWAgDmO2KAuKgzu6Khc_vBqAFUk-aVQ%3D[/tube] CrossFit Auckland Workout-of-the-Day Strength Overhead Squat 7 x 1 M.E. MetCon 10 Rounds, each for time: Row 100m AQAP Rest 20 seconds Post loads and times to comments. [box]"The three great essentials to achieve anything worthwhile are first, hard [...]

Thursday

By |March 22nd, 2012|Daily Workouts|

CrossFit Auckland Workout-of-the-Day 3 Rounds for time: 10 Muscle-ups 10 Forward rolls 20 Alternating Pistol Squats (10/10) Post time to comments. [box]"I find that a great part of the information I have was acquired by looking up something [...]

“Mr & Mrs Corkhill”

By |March 21st, 2012|Daily Workouts|

"Mr & Mrs Corkhill" As Many Rounds & Reps as Possible in 20 minutes of: 20 Burpees 100 Double-unders 30 Ball Slams Total reps for score. Post score to comments. [box type="info"]Mark & Erin will be tying the [...]

What’s in Whisky?

By |March 20th, 2012|Nutrition|

...not your typical Paleo blog post. Here's a look into how whisky is produced... it will answer questions about processed food, grain and sugar. Also a useless but interesting fact of the week for you.

“Elizabeth”

By |March 20th, 2012|Daily Workouts|

Buy-in 20 minutes of trigger-point and mobility work WOD “Elizabeth” 21-15-9 reps for time of: Squat Clean 60/42.5kg Ring Dips Post time to comments. Compare to Feb 8, 2012. The NY Times laughably claimed eating red meat increases the risk of [...]

Monday

By |March 19th, 2012|Daily Workouts|

CrossFit Auckland WOD 15 Rounds for time: 5 Pull-ups 10 Push-ups 15 Squats Post time to comments. [box]"A man who has committed a mistake and doesn't correct it is committing another mistake." - Confucius[/box] [birthday]Happy Birthday Andrew S!![/birthday] [...]