CrossFit Auckland WOD

A. Weightlifting

  • [Power Clean + 2 Jerks] x 2 x 7

Heavy but fast.

B. MetCon
21-15-9 reps for time:

  • Thruster 50/35kg
  • Power Clean 50/35kg

C. Strength

  • C1) TGU 4 x 3/3
  • C2) UB Skin-the-cats 4 x 6

Post results to comments.

[birthday]Happy Birthday Cat D and Grant P!!

By |2015-03-26T23:00:55+00:00June 22nd, 2012|Daily Workouts|47 Comments


  1. Dan G June 22, 2012 at 6:41 am - Reply

    Keen πŸ™‚

  2. Weegee June 22, 2012 at 7:09 am - Reply

    Awesome pic man, Caption “Lights out”

  3. Suz June 22, 2012 at 7:12 am - Reply

    Subbed front squats for thrusters and working light today 16.5kg – 6:52 πŸ™‚

  4. Richie June 22, 2012 at 7:13 am - Reply

    nice one Logan,

    C & J 7 X 2 40kgs

    pwr clean 30kgs 7:05

    H2 to me “did sarah do that prescribed, she’s an animal”
    i have to keep her in a cage at home tp protect the sheep!

    • Aneliese June 22, 2012 at 1:02 pm - Reply

      HEHE Richie, she is an animal πŸ™‚
      One heck of a cranker!

  5. Richard June 22, 2012 at 7:28 am - Reply

    Working light 20kg 8.19 but no DNF from WOD Master

  6. Hemi June 22, 2012 at 7:48 am - Reply

    C&J 10kgs
    Thrusters Powerclean 10Kgs 7:05
    had first try at TGU and UB
    Very inspiring seeing everyone going hard this morning.

  7. CraigF June 22, 2012 at 8:02 am - Reply

    TGIF – 30Kg 9.01, tired of being beat up by Alex so I submit to WOD Blog!

  8. mtlion June 22, 2012 at 8:56 am - Reply

    Great program today!

    Happy Birthday Cath and Grant – hope you’re both spoilt. It’s a fantastic day – suns out and life is good. Enjoy!

    Only one more sleep to FUN FUN FUN Day WODs and the Club Warming Party. Make sure you and your friends come and play tomorrow folks – book in for one of the morning classes and can’t wait to see all the party costumes tomorrow night!

  9. Huggy Bear June 22, 2012 at 9:01 am - Reply

    Phoar that barbell started feeling heavy on the final set.
    Great to see the packed class this morning. There were no bars left in the racks!

    A) 55kg
    B) 8:04 at 42.5kg
    C) 16kg bell

    • mtlion June 22, 2012 at 9:22 am - Reply


  10. Bokke June 22, 2012 at 9:05 am - Reply

    Weegee just did his first double under WHOOP WHOOP πŸ˜‰ RING DA BELL

    • Kate Mitchell June 22, 2012 at 11:55 am - Reply

      Yeeeeeeaaaaa Wee Gee!!!! You rock!!!!

    • Catherine June 22, 2012 at 12:19 pm - Reply

      go weegee well done

  11. Jacques June 22, 2012 at 9:09 am - Reply

    Good work from the 6am crew this morning!

    A) 55 kgs
    B) 5:14 (40kg)

  12. Andrew June 22, 2012 at 9:18 am - Reply

    Don’t want a DNF for today’s WOD so heres my first post!

    C & J 7 X 2 30kg

    pwr clean 25kgs 7:38

  13. Nate June 22, 2012 at 11:03 am - Reply

    My first post too! Alex looked serious this morning so am falling into line…

    A) 45kgs
    B) 6:42 (30kg – goal was to complete the first set unbroken)

    Good work from all of the 5:45am crew!

  14. Blair June 22, 2012 at 11:05 am - Reply

    Rest day today but keen for the Mount Crossfit Teams Comp!

  15. Court June 22, 2012 at 11:22 am - Reply

    16KG – 6.42 subbed thrusters for FS because of a silly shoulder. Nice work on the double under WeeGeeee!

    Can’t wait till fun day tomorrow! Go hard on my girl Jenna please coaches! Unfortunately couldn’t talk Mum into coming down :(. Next time!

  16. Bokke June 22, 2012 at 11:44 am - Reply

    Hi guys we are planning to set up for our party at around 2pm tomorrow. If any one is free to give us a hand we would greatly appreciate all the help we can get.
    We are looking for extension cords for our fairy light set-up, please bring those in when you pop in for your Mega WOD. We will make sure it gets back to you.

    Thanks and happy party time!

  17. Kate Mitchell June 22, 2012 at 11:54 am - Reply

    9am class was awesome as usual!!

    A) 45kg C&J
    B) 6.33 Rxd

    Thanks Caleb for teaching me butterfly…you are one patient teacher πŸ˜‰

    Also keen for the Mt Games!!

  18. mtlion June 22, 2012 at 12:28 pm - Reply

    Welcome peeps to the member blog!! WHOOOP Good to see more people posting.

    You can load yourself a Gravatar Pic here:

    • CraigF June 22, 2012 at 1:22 pm - Reply

      Geesh first it’s Alex and WOD Blog DNF now it’s Lisa and the Gravatar. Is it DNF if you don’t have a Gravatar? πŸ™‚

  19. Aneliese June 22, 2012 at 1:01 pm - Reply


    (A) 25kg – Seemed to run out of plates to go any heavier but was good since my wrist and knee completely died by the end of (B) 9:21 @ 20kg.
    If anyone has a spare left knee and left wrist (and longer legs) – please PM me xx

  20. Danny June 22, 2012 at 1:04 pm - Reply

    A)C & J’s 50kg
    B) WOD 6:12 @40kg
    C)TGU’s 16kg kettlebell

    Go Weegee with the DU’s

    Great turn out again for the 5.45am class

  21. Weegee June 22, 2012 at 1:32 pm - Reply

    Wooohooo, Awesome, so many posters now, luvin it man

    Thanks guys for the D.U’s comments, it felt awesome, hahaha, been tryin for ages, broke a rope this morn tryin and was coverd in sweat before the WOD even began, but finally got one, well more than one, but only one at a time, thanks for being there to witness Bokke πŸ™‚

    Feelin under the weather this week, dirty lil cold bug is tryin to nail me, so apologies to me nines bros and sis’s for what you thought was natural condensation driping from the roof, it’s actually my steam clouds condensing and dripping – Ewwwww heh heh πŸ™‚

    Brilliant session though with our beloved WODfather, really feelin it now though, knackered, thanks heaps A.P. for the tips on the “Skin the Cats”, had me scared as man, thought I would rip my tight shoulders to shreds, but it didn’t πŸ™‚

    A) C&J 7×2 – 60k

    B) 21-15-9 35K 6:13

    C) TGU 4x3x3 12k
    Skin the cats, first 2 sets, bail out before turning back over, then maned up and did them prop πŸ™‚

    Great too meet ya today Janelle and have an Awesome time in Toronto Kiri, we’ll miss ya mate.

    Have the bestest time tomorrow Guys and Gals, gutted I can’t be there (Ask AP what I was gona wear – he blushed hahahaha) and NO DRINK DRIVING I wana see all of yas again πŸ™‚

    Big Luvs to all the Family πŸ™‚

    • Benny June 22, 2012 at 1:55 pm - Reply

      Yeah WeeGeeeeee!! WELL DONE πŸ˜€
      Love reading everyones posts! Excited for training tonight!!

      I’d be keen for the comp if ur doing a scaled team.

    • CraigF June 22, 2012 at 6:07 pm - Reply

      What about drink walking? Could I borrow your costume πŸ™‚

  22. Ryan Matthews June 22, 2012 at 1:43 pm - Reply

    Super packed this morning – HOLLAH!

    A -40kg

    B – 5.07 ( 35kg )

    C – 16 kg

  23. Des June 22, 2012 at 2:30 pm - Reply

    I hear you with that niggly cold trying to get cha weegee, I’ve been fighting it for a few weeks now too hence my absence at the 5.45 class today.

    C&J 3 reps at 35kg, 4 reps at 40kg
    METCON 6:17 at 25kg

    Sarah, can you please come dressed as an animal tomorrow night? You’re more of a machine though. Ha ha x. Dust off your dancing shoes for tomorrow night people!

    • Sarah June 22, 2012 at 6:12 pm - Reply

      How about a mechanical bull Des? That cover machine and animal?

  24. Claude June 22, 2012 at 3:04 pm - Reply

    Better late then never.
    Alex scared the crap out of me this morning so here is my post.
    Liked the WOD, was sweating like a piggy but felt good. Maybe one day I could actually get enough flexibility to get the bar to rest on my shoulders…:O)
    C&J @40 kg
    WOD@30kg, 7.15m
    TGU 16kgs x 2 x 3+cats-ran out of time

    • Weegee June 22, 2012 at 6:37 pm - Reply

      Claude my brother, finally your posting, awesome mate, hope all is good man, I totally hear ya about the bar dude, I’m the same mate, no flexabilty, just good looks hahaha

  25. Caleb June 22, 2012 at 3:53 pm - Reply

    A) 60KG
    B)40kg 6:56 I think …… after i eventually finished the WOD haha.
    C) TGU 12kg never done them before so that was sweet.
    Bar muscle up and butterfly pullup practice to finish off.

  26. stewmc June 22, 2012 at 4:56 pm - Reply

    C&J – 35kg
    Thrusters/ Cleans 35kg
    12kg KB

    7.16 for the wod and Jane beat me of course

    Well done Weegee on the double under!! – it took me a long time to do one such that I was beginning to think I was the most uncoordinated individual on the planet

  27. Jason June 22, 2012 at 5:29 pm - Reply

    We did Linda at Lunchtime… What a sh*t idea that was! Pukie almost came to party at the end…

    My time was 28:34, scaled the Bench Press to 70kg, then 60kg halfway through the 7’s.

    Congrat’s Weegee on the DU. It always amazes me that 7 yr old girls can double unders like no tomorrow, yet grown men like us can’t!

    Enjoy the party tomorrow everyone, have other commitments on unfortunately.

  28. jane k June 22, 2012 at 6:07 pm - Reply

    A = 20 kg. (plus wooden plates!)

    B = 15 kg. (plus wooden plates!) 7.12

    C = home πŸ™

    WOD chased Stew – caught him in the final 9 πŸ™‚

  29. Sarah June 22, 2012 at 6:09 pm - Reply

    A) 35 Kg
    B) 8.32 Rx’d

    Happy Birthday Guys! Yay Burpees!
    Goodbye stinky work week, hello happy party weekend!

  30. Sarah June 22, 2012 at 6:10 pm - Reply

    Ooh and keen for the Games too πŸ™‚

  31. Matt June 22, 2012 at 6:27 pm - Reply

    A) 40kg

    B) 8:14 (30kg)

    Had to fly this morning so no TGU’s πŸ™

  32. Freda June 22, 2012 at 7:15 pm - Reply

    Count me in for Mount Games!!!!! Woohoo!!!!

  33. Dave June 22, 2012 at 7:34 pm - Reply

    Will aim to make those games.

    • Alex Porter June 22, 2012 at 7:37 pm - Reply

      Need to know now Dave. Registrations will close soon. They can only take so many teams and MTCF are holding places for CFAK for only a little while.

  34. Benny June 22, 2012 at 8:43 pm - Reply

    A. C&J 40kg
    B. 7.23 30kg


  35. Leigh June 22, 2012 at 10:56 pm - Reply

    Back tomorrow for my first WOD…boom!!

  36. Catherine McClymont June 23, 2012 at 7:00 am - Reply

    Great workout to night with the Irishman, small class though where was everyone, making there party costumes perhaps ha ha. Irish told me I have a girly C&J landing one foot at a time, when he demonstrated for me it did look a bit girly, thanks for the coaching Irish. I know it doesn’t seem like it but I am getting stronger and stronger and love it. I would be keen for the games but there is too much I have to scale but I will come and support definitely. See you guys for the party.

    A) 35kg C&J
    B) 20KG time 9.14
    C) sorry missed no time

  37. Aneliese June 23, 2012 at 1:02 pm - Reply

    I would love to be support crew πŸ™‚ x

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