CrossFit Auckland | Forging Elite Fitness, Established 2008

I remember back when only a couple of us here had muscle-ups and thought we were special! lol… Now they're like Nike's, lots of people have several!

Five rounds of:

• 7 Muscle-ups
• 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

“Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.”

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Compare to May 8, 2010.

ONLY 6 PLACES LEFT IN JULY
“I AM CROSSFIT” PROGRAMME

Mel's off for two long hard months of vacation in South America! Doin' it tough Mel… Have fun, be safe, keep doin' your squats and we'll see you back real soon!

For time:

Run 2km, followed by
21-15-9 reps of

• Deadlift 100/85kg
• Sit-ups

Then Row 5oom

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Happy Birthday Laani!!

It's amazing how heavy an empty bar can feel when you've gotta do 50 Thrusters with it…

Strength
Back Squat 5 x 3 reps

WOD
For time:

• 150 Double KB Clean & Jerk 16/12kg

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Happy Birthday Vaughan!!

Debs' double KB Snatch

Five rounds for time:

• 7 Muscle-ups
• 21 Sumo-deadlift high-pull 42.5/30kg

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Compare to April 29, 2010.

TYLER:
“1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO. First posted 17 October 2009“

Nicola demonstrates an American Swing – shoulder open at the crest of the swing with all joints in extension

3 or 5 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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Compare to February 15, 2010.