El Pandero swingin' for the ceiling
21-18-15-12-9-6-3 Reps for time of:
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Compare to July 28, 2009
AUCKLAND ANNIVERSAY – PUB HOL – Monday 1st 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.
Santa's helper going Chest-to-Bar
Strength
Sumo Deadlift High-Pull 5-5-5-5-5 reps
MetCon/WOD
5 Rounds for Time:
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3 Rounds of 1 minute at each station:
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!
Five rounds for time:
“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“
Congratulations to DAVID SMITH – winner of our November Introduce-a-Friend Promotion.
David has won an awesome prize pack:
Claire busting out some Handstand Push-ups!
As Many Rounds As Possible in 20 minutes of:
Post rounds completed to comments.
Compare to August 26, 2009
ZONE NUTRITION SEMINAR
3 hr Seminar and Guide Book – $85
Saturday 10th October – 1.15pm to 4.15pm
Read More
“Quincey”
For time:
… until finally…
Happy Birthday Shaun Quincey!! Shaun is currently on Day 5 of his Million Meter Row World Record attempt! Go to www.TasmanTrespasser.com to view live streaming of the man making history. Happy 25th Birthday Shaun! What a way to spend it!
Post time and birthday wishes to comments.
BELOW: Some pics from yesterday’s ‘Fight Gone Bad IV’ event. Donations and pledges are still coming in – we will post the final tally when we have it! 
3 Rounds of 1 minute at each station:
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.
Post score to comments.
FGB Competitors:
Good luck everybody Those not participating, get on down here and show your support!
Read our Lisa’s story here: Fight for a cure
CFNZ crew going at it, FGB 2008
21-15-9 reps for time:
Then practice one of the following:
Of course, choose your weakest skill and practice this. There is no use wasting this opportunity to further improve on a strength and leaving a chink in your armour.
Post time to comments.
3 Rounds of 1 minute at each station:
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.
Post score to comments.
This is our last opportunity to get some practice in before the big day: Fight Gone Bad IV! If you haven’t registered yet, now’s the time! Registration closes in a few days. Get in the Fight!
Adrian and Fifth Avenue Jewellers are getting behind 'Fight Gone Bad IV'! - 1st place Male and Female 'Rx' division winners will receive a TIMEX heart rate monitor sports watch!
