CrossFit Auckland » Box Jump

“Kelly”

alexporter — Sun, 21 Feb 2010 12:00:06 +0000

5 rounds for time of:

400m Run
30 Box Jumps 60/45cm
30 Wall Ball 10/6kg

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Compare to December 14, 2009

10% OFF Apparel in CrossFit Auckland Reception

Wenerei

alexporter — Tue, 16 Feb 2010 12:00:10 +0000

Jester gets under it

For time:
35-20-15 reps of:

Push-Jerk 30/20kg
KB Swing 32/24kg
Box Jump
60/45cm
Push-Up
Run 400m (after each round)

Then:

25 Squat Cleans 40/30kg

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“Fight Gone Bad”

alexporter — Sun, 14 Feb 2010 12:00:04 +0000

Michelle really wanted to do FGB again soon - thanks Michelle, great idea!

3 Rounds of 1 minute at each station:

Wall Ball @ 10/5kg
Sumo Deadlift High-Pull @ 35/25kg
Box Jump
Push-Press @ 35/25kg
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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“Chuck Norris”

alexporter — Thu, 11 Feb 2010 12:00:07 +0000

AKA “Filthy Fifty”

For time:

50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 20kg
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

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Compare to November 4, 2009.

Wenerei

alexporter — Tue, 09 Feb 2010 12:00:34 +0000

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

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New Media: ”Urban Athlete” – Fitness Life Magazine Feb 2010

“Takai”

alexporter — Thu, 28 Jan 2010 12:00:48 +0000

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

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AUCKLAND ANNIVERSARY – PUB HOL – Monday 1^st 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!

Inertia

alexporter — Wed, 06 Jan 2010 12:00:22 +0000

Burgener Warm-up

WOD “Inertia”
12-9-6 reps for time:

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

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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.

“Twelve Days of Christmas”

alexporter — Fri, 18 Dec 2009 12:00:56 +0000

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.

“Kelly”

alexporter — Sun, 13 Dec 2009 12:00:40 +0000

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!!

Fight Gone Fran

alexporter — Thu, 03 Dec 2009 07:32:52 +0000

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!