Wenerei

February 10, 2010 — alexporter

Check out the latest issue of FitnessLife magazine

Buy-in
Tabata Row

Strength
Snatch 9 x 1

MetCon
AMRAP 15mins

  • 9 Toes-to-Bar
  • 15 Wall-Ball
  • 21 Box Jump

Cash-out
25 Burpees

Post results to comments.

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“Takai”

January 29, 2010 — alexporter

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 1st 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!

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Inertia

January 7, 2010 — alexporter

Burgener Warm-up

WOD “Inertia”
12-9-6 reps for time:

  • Hang Squat Clean @ 60/40kg
  • KB Swing @ 32/24kg
  • Box Jump @ 75/60cm

Post time to comments.

REMINDER There is no CrossFit Elements (Skills) class this Saturday, as we are hosting the CrossFit Gymnastics Certification seminar. However, the WOD class will go ahead as scheduled.

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“Twelve Days of Christmas”

December 19, 2009 — alexporter

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.

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“Kelly”

December 14, 2009 — alexporter


5 rounds for time of:

  • 400m Run
  • 30 Wall Ball (Men 10kg/Women 6kg)
  • 30 Box Jumps

Post time to comments.

If you haven’t checked it out yet, take a look at the CrossFit Games 2010 website!

Happy Birthday Kelly!!

Posted in Fitness. Tags: , , , , , , . 6 Comments »

Fight Gone Fran

December 3, 2009 — alexporter

3 Rounds of 1 minute at each station:

  • Thruster @ 30/20kg
  • Sumo Deadlift High-Pull @ 30/20kg
  • Box Jump
  • Push-Press @ 30/20kg
  • Pull-Ups

Score the total number of reps per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Great news Wellington! Your first and only CrossFit affiliate is ready for you! MaD CrossFit is located at Unit 3, 21-29 Birch St, Lower Hutt, Wellington. The MaD team, Matt and Donna, are arguably the most experienced CrossFit coaches in New Zealand. Check them out!

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Lumberjack 20

November 28, 2009 — alexporter

Alex M. and Coach Burgener

“Lumberjack 20″
For time:

  • 20 Deadlifts (125kg) /Run 400m
  • 20 KB swings (32kg) /Run 400m
  • 20 Overhead Squats (60kg) /Run 400m
  • 20 Burpees /Run 400m
  • 20 Pullups (Chest to Bar) /Run 400m
  • 20 Box jumps (24″) /Run 400m
  • 20 DB Squat Cleans (20kg each) /Run 400m

Post time to comments.

“Many in the CrossFit community were affected by the tragic shootings at Fort Hood [USA], but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. This WOD is a tribute to the fallen.”

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Running around in circles

November 26, 2009 — alexporter

Coach B fixing Alex' Clean "pockets"

5 rounds for time:

  • Run 800m
  • 6 Tyre Flips
  • 9 Box Jumps
  • 12 Push-Ups

Post time to comments.

There is only a couple of days left to secure your spot in the inaugural CrossFit Auckland Games, and not many spaces available. C’mon Auckland CrossFitters, get into it :) you will have a great time!

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“300″

November 19, 2009 — alexporter

For time:

  • CrossFit Auckland file25 Pull-Ups
  • 50 Deadlifts - 61kg/43kg
  • 50 Push-Ups
  • 50 Box Jumps – 60cm/45cm
  • 50 Floor Wipers – 61kg/43kg
  • 50 KB Clean & Press - 16kg/12kg (Alternating, KB to touch floor every rep)
  • 25 Pull-Ups

Post time to comments.

WOD courtesy of Gym Jones.

Compare to July 7, 2009

REMINDER There is no WOD or ELEMENTS class this Saturday due to CrossFit Olympic Lifting Cert.

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“Hard Yakka”

November 6, 2009 — alexporter

“HARD YAKKA”   (Yakka being Aboriginal for WORK)  yes it’s the Aussie contribution to CFAK!!  And inspired by a conversation between the coaches about Aussies using words like uru to say goodbye and cooee to call out to one another.

4min Rounds (1min each station), 1min Rest, in 4 rounds of: 

  • Slam Ball
  • Deadlift 40/30kg
  • Ring Dips
  • Box Jump

Count reps each round for score. Post score to comments.

Great news CrossFitters! CrossFit Auckland are hosting NZ’s first CrossFit Level 1 Certification April 17-18th, 2010! The registration page will be available soon! ;)

CFAK and CFNZ had a fun day out last Saturday with Team Black Fire. The Team took us through their tough FireFighter Combat Challenge training course. Team Black Fire are off to the Worlds in Las Vegas – go get ‘em boys! :)

Posted in Fitness. Tags: , , , , , , . 11 Comments »
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