CrossFit Auckland | Forging Elite Fitness, Established 2008

"And they're off!"

Three rounds for time of:

• 21 Knees to elbows
• 21 Kettlebell swings 24/16kg
• 21 Push-ups
• 21 Towel Pull-ups
• 21 Box jumps 50cm
• 21 Back extensions
• 75 Walking lunges

Don’t forget to bring your sweat towel to the gym today. You’re going to need it for the WOD! Post time to Comments.

The 2011 Reebok CrossFit Games Open competition starts this week!

This is about as close as you will ever get to staring down Chuck Norris. In fact, if you stare at this screen much longer you will start confessing everything you know about everything. (Thanks for being a good sport Eric!)

Strength

• Deadlift 5×5/85%

WOD
Three rounds for time:

• Run 800m
• 9 Tyre flips
• 15 Box Jumps 60/50cm
• 21 Knees to Elbows

Post results to Comments.

Our thoughts and prayers are with the people of Christchurch and Canterbury today.

Deb's is obviously very proud… Nice one Hannah

For time:

• 25 Walking lunge steps
• 20 Pull-ups
• 50 Box jumps 20″
• 20 Double-unders
• 25 Ring dips
• 20 Knees to elbows
• 30 Kettlebell swings 32/24kg
• 30 Sit-ups
• 20 DB Hang squat cleans 15/9kg
• 25 Back extensions/Good mornings
• 30 Wall ball shots, 10/5kg
• 30 Towel Pull-ups

Don’t forget to bring your sweat towel to the gym today. Post time to comments.

[youtube=http://www.youtube.com/watch?v=ignxdHgpzWI&feature=player_embedded]

Strength

• Back Squat 3×3/90%

WOD
For time:

• 50 Slam Ball 8/6kg
• 20 Burpees
• 30 Wall Ball 10/5kg
• 40 KB Snatch 16/12kg
• 21 Knees to Elbows
• 9 Handstand Push-ups

Post time to comments.

Happy Birthday Lyn!!

Gareth Skirrow looks like he really, really wants to get up to those rings…

Lotsa kids are officially on summer holiday today. But what will they be getting up to? We know our CrossFit Kids have got plenty of CF Homework to do (NOTE: Make sure you all do it and submit your scores you cheeky monkeys, else there’ll be burpee-hell to pay in the new year ).

What are your kids up to this summer? Will they be active? Or will they be playing bloody nintendo and chattin’ on that bookface thing?

If you’re reading our blog then chances are you’ve got them squared away already. But if you don’t, maybe it’s time you introduced them to a life less picked-on. Teach them some fundamentals and get your spawn on the road to a life of elite fitness. They’ll love hangin out with you while you teach them how to WOD. Heck, once they’re trained up you can even send them back to the house to fetch another grown-up while you’re coughin’ up fur-balls after trying to keep up with them

Dave S making shapes…

For time:

• Run 400m
• 10 KTE
• 40 Double-Unders
• Run 400m
• 20 KTE
• 30 Double-Unders
• Run 400m
• 30 KTE
• 20 Double-Unders

Rest 2 minutes, then repeat once more, but add a 20/10kg sandbag for runs.

Post time to comments.

Compare to October 20, 2009.