May
25
2013
Sam and the front rack position look good together!
CrossFit Auckland WOD
“Jackie”
For Time:
- Row 1km
- 50 Thrusters 20/15kg
- 30 Pull-ups
Compare to AUGUST 26, 2011.
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Happy Birthday Tia & Carl H!!
May
24
2013
The CFAK House in full swing!
CrossFit Auckland WOD
A. MetCon
3 Rounds For Time:
- 30 Double-unders
- 20 Wall-Balls 9/6kg
- 10 Pull-ups
B. Strength/ Midline
- B1. TGU Heavier than last week x 3/3 x 5 sets, rest 30sec.
- B2. Butterfly AbMat Sit-ups x 20 x 5 sets, rest 45sec.
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CFAK QuickFit WOD
MetCon
3 Rounds For Time:
- 30 Double-unders
- 20 Wall-Balls 9/6kg
- 10 Pull-ups
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Best of luck to our birthday girl Blossy at Regionals this weekend! We will be cheering for you from across the pond!! Follow the updates on the CrossFit Games website.
Happy Birthday Blossom!!
May
23
2013
Nicole with determination in her eyes!
CrossFit Auckland WOD
“ZIMMERMAN”
AMRAP 25:
- 11 CTB Pull-ups
- 2 Deadlifts 142.5/90kg
- 10 HSPU
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CFAK QuickFit WOD
Weightlifting
- Clean & Jerk max for day
Compare to APRIL 22, 2013.
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U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.Happy Birthday Erwin & Jacques Van B!!
May
22
2013
Turn Kim upside-down and her handstand position appears!
CrossFit Auckland Gymnastics WOD
Gymnastics Strength
A. Rings
- 5 Strict MU x 3 sets (scale up to weighted, sub down to Jump MU w. slow neg. to dead hang); 10sec hold in support & 10sec hold in bottom
B. Midline
- 30 Hollow Rocks + 30 seconds Hollow Body Holds + 30 seconds Arch Holds x 3 sets
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CFAK QuickFit WOD
TABATA Couplets
- A. Squats & Ring Push-ups
- B. Burpees & KB-Swings 24/16kg
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May
21
2013
Wall Balls are a whole lot more fun when you share them with a buddy!
CrossFit Auckland WOD
“OPEN 13.1″
AMRAP 17 mins:
- 40 Burpees
- 30 Snatches 35/20kg
- 30 Burpees
- 30 Snatches 60/35kg
- 20 Burpees
- 30 Snatches 75/45kg
- 10 Burpees
- AMRAP Snatches 95/55kg
Compare to MARCH 9, 2013.
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CFAK QuickFit WOD
MetCon
AMRAP 10 mins:
- 7 Hang Squat Snatch 42.5/30kg
- 21 Double-unders
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Happy Birthday Ilze and Hayley!!
