“Kelly”
New member James has gotten stuck right in since he finished our December Induction Program! Make sure to say hi and introduce yourself when you see him around the club.
“Kelly”
Five rounds for time of:
- Run 400m
- 30 Box Jumps 24/20″
- 30 Wall Ball 10/5kg
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Compare to Apr 7, 2011.
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(8 votes, average: 4.13 out of 5)
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“Fight for Christchurch” with Charlotte Bellis, CrossFit Journal preview video [wmv] [mov]
“History of the CrossFit Games” – video [wmv] [mov] [HD mov]
Wenerei
Can you pick out who all four of these CrossFitters are?
WOD
9-7-5 reps for time:
- Handstand Push-ups
- Squat Clean 60/42.5kg
- Box Jumps 30/24″
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Rate this WOD! 
(17 votes, average: 4.41 out of 5)
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Thursday
Did someone say box-jumps?
WOD
10 Rounds for time:
- 10 Ring Dips
- 15 Box Jumps 30/24″
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Rate this WOD! (8 votes, average: 4.63 out of 5)
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Wenerei
CrossFit Auckland's functional fitness training: the stronger you are, the more useful you will be!
Buy-in
- Run 2.4km
WOD
AMRAP 20:
- 18 Box Jumps 24/20″
- 15 Sit-ups*
- 12 Burpees
*Sit-ups must be a straight legged sit-up-and-reach-your-toes.
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RATE THIS WOD (8 votes, average: 3.38 out of 5)
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Welcome back, welcome back, welcome back!! The first WOD of 2012 at the CFAK box kicks off at 9am and 5pm today and they are booked out! We’re still on our reduced timetable this week, with a few more classes on next week, before resuming a full timetable from Monday 16 January. Make sure you book into this Saturday’s Mega WOD before it books out!
“Wood”
Quality pic of Dayelle charging through the Stone carry at the CFAK Games.
“Wood”
5 Rounds for time of:
- Run 400m
- 10 Burpee box jumps 24/20″ box
- 10 Sumo-deadlift high-pull 42.5/30kg
- 10 Thruster 42.5/30kg
- Rest 1 minute
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Rate this WOD!! (27 votes, average: 4.48 out of 5)
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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.“Christine”
Aaron (aka "Thor") helped create our giant collection of stones. I bet he wasn't so pleased with them on Games day!
“Christine”
3 Rounds for time of:
- Row 500m
- 12 Deadlifts BW
- 21 Box Jumps 24/20″
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Compare to Jan 6, 2009.
Rate this WOD!! (12 votes, average: 4.17 out of 5)
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Tuesday
Welcome back Fanta!!
WOD
As Many Rounds and Reps as Possible in 15 minutes:
- 3 Deadlifts 100/70kg
- 5 Handstand Push-ups
- 7 Box-jumps 30/24″
Wenerei
Pistol-Pete locking out during "Grindy" last week.
5 Rounds for time:
- Run 400m
- 21-18-15-12-9 Pull-ups
- 10-15-20-25-30 Box-jumps 24/20″
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“Fight Gone Bad”
“Fight Gone Bad”
3 Rounds of 1 minute at each station:
- Wall Ball 10/5kg
- Sumo Deadlift High-Pull 35/25/15kg
- Box Jump 20″
- Push-Press 35/25/15kg
- Row (for calories)
Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.
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Compare to Aug 21, 2011.
Members please remember to cancel bookings the day prior if you’re unable to make a workout you’ve schedule. Almost always someone else takes up the place. Thanks heaps.
Saturday
CrossFit Kids & Teens term 4 fitness program starts this week! There are still a few places left, so if you want your kiddly-bop or athletic young gun in CrossFit condition, get hustling!
3 or 5 Rounds for time:
- 50 Box Jumps
- 40 KB Swings 24/16kg
- 30 Sit-ups
- Run 400m
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“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]
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