“Filthy Fifty”

Jan

3

2013

“Filthy Fifty”

Alex Porter

Fitness

9 comments

Fay swinging for the roof pre-xmas.

“Filthy Fifty”
aka “Chuck Norris”
For time:

50 Box Jumps 24/20″
50 Jumping Pull-Ups
50 KB Swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wall Ball 9/6kg
50 Burpees
50 Double-unders

Post time to comments.

Compare to JULY 15, 2011.

THIS SATURDAY’S MEGAWOD IS AT BROWNS BAY BEACH.

Like last Saturday, we’ll meet at 0800am on the beach in front of the Post Shop. Allow 75 minutes. Bring a towel and change of clothes…

PLEASE NOTE: We intend to put everyone in the water, no exceptions. However, you will not need to be a strong swimmer to participate. There’s no “ocean swim leg” to the workout. If you have any concerns please contact us so we can put your mind at ease.

Dec

31

2012

New Year’s Eve 2012

Alex Porter

Fitness

6 comments

As we turn our back on 2012 and look to the future, we want to take a moment to thank every CFAKer for the unique contribution you make to our community. 2012 was the biggest and best year yet for CFAK; a year of tremendous growth and full of amazing experiences, stories and success. Here's to an even bigger 2013 at the best gym in Auckland with the best community of amazing people!

As we turn our back on 2012 and look to the future, we want to take a moment to thank every CrossFit Aucklander for the unique contribution you make to our community. 2012 was the biggest and best year yet for CFAK; a year of tremendous growth and full of amazing experiences, stories and success. Here's to an even bigger 2013 at the best gym in Auckland with the best community of amazing people!

HOME WOD
AMRAP 12:

10 Push-ups
15 Sit-ups
20m Walking Lunges

Post results to comments.

Happy Belated Birthday Vanessa!!

Dec

29

2012

MEGAWOD!

Alex Porter

Fitness

3 comments

Festive Pull-ups. That makes complete sense to us.

MEGAWOD

Time: Kicks off at 0800am sharpish.

Place: Browns Bay, between the beach and the Post Office.

Need to know: There will be a lot of running, and there is no way to substitute it. If you cannot run, sorry, no MEGAWOD for you today. Maybe try the home WOD below instead.

NOTE: You are likely to get wet today. Like, very wet. Bring a change of clothes and a towel.

This is the last class for 2012! WODs will be posted most days this week, and regular classes will resume from Thursday 3 January. Be sure to book in!

If we don’t see you at the beach today, thanks for being so awesome this year, have a fantastic New Year’s, be safe, have fun, and we’ll see you in the gym in 2013!

HOMEWOD
AMRAP 15:

5 Forward Rolls
10 Alternating Pistols
20 Hollow Rocks

Post results to comments.

Happy Birthday Cat L!!

Dec

28

2012

Friday

Alex Porter

Fitness

No comments yet

Christmas Eve 9amers post-WOD

MetCon
With a continuously running clock, for max reps:

Alternating TABATA Squats and Push-ups
Alternating TABATA Pull-ups and Sit-ups
TABATA Burpees

First couplet will last 16 rounds, then immediately start the next couplet – another 16 rounds – then finishing with 8 rounds of burpees = 40 rounds of Tabata!

Total reps for score. Post score to comments.

TOMORROW’S MEGAWOD IS AT BROWNS BAY BEACH.

We’ll meet at 0800am on the beach in front of the Post Shop. Allow 75-90 minutes. Bring a towel and change of clothes…

PLEASE NOTE: There will be plenty of running involved, and there will be no substitute for running.

Dec

27

2012

Thursday

Alex Porter

Fitness

2 comments

I'm super psyched at how many of you tackled "The Longest Mile" on Christmas Day! Way to earn your feast guys! So what did you do on Christmas Day? (Pic courtesy of Sarah's FB page – thanks Sarah, well done mate!)

PARTNER WOD
AMRAP 14: