CrossFit Auckland WOD

A. Weightlifting

  • Snatch 1RM in 20min.

B. MetCon
Three AMRAP workouts, run with a continuous clock…

B1. AMRAP2: Front Squat 70% (no racks)

B2. AMRAP10:

  • 30 Double-unders
  • 10 Power Clean 50% (of Front Squat)

B3. AMRAP2: Front Squat 70% (no racks)

Post results to comments.


12-9-6 reps for time:

  • Run 400m
  • Thruster 42.5/30kg
  • Pull-ups

15 min time cap.

Post results to comments.

Congratulations to Roo and Sarah Blainey! They officially “tied the knot” on Saturday!

Welcome to the family CrossFit Ohakea! OG CFAKers will remember pocket rocket Ash Foote, who has just established NZ’s first NPO Military CrossFit affiliate. Ash is a PTI at New Zealand’s Ohakea Air Force base.

By |2018-08-27T13:00:05+00:00February 25th, 2013|Daily Workouts|52 Comments


  1. Karen M February 25, 2013 at 6:58 am - Reply

    Raglan WOD – early start for 4RFT 400m run, 50 squats. 11:54. Off to the marae. Have a fun day everyone.

    • Alex Porter February 25, 2013 at 5:53 pm - Reply

      Good job Karen mate. That’s a pretty smoking hot time!

  2. Weegee February 25, 2013 at 7:35 am - Reply

    Congrats Logan – Awesome result Bruv

  3. Huggy Bear February 25, 2013 at 8:39 am - Reply

    Awesome work Logan. Congrats man..

    Tough WOD today! Phew! some heavy weights were moving this morning!

    A: 75kg Snatch.
    87.5kg FS
    62.5 kg PCL

    B1: 12
    B2: 5r +10
    B3: 6

    Time for a massive Brekky!

    • Alex Porter February 25, 2013 at 5:52 pm - Reply

      Too fit, too strong Huggy!

  4. Lisa.V February 25, 2013 at 9:36 am - Reply

    YAY finally a running WOD! Come at me bro!

  5. CC February 25, 2013 at 9:56 am - Reply

    PR snatch, up to 31kg now! Gotta work on landing lower..

    Good wod today.
    12reps/3rounds/10reps 30/22.5kg

  6. CraigF February 25, 2013 at 10:38 am - Reply

    Speaking of paleo, I sucked the kumera big time today; Should have gone outside and done XLR8!

    2 of my goats stuck there horns into me – Snatch and Double-Unders…

    Snatch 1 RM = 40Kg. No improvement today and felt very uncoordinated! Next time..

    B1 @ 50Kg x 16
    B2 @ 40Kg x 4 (Double Unders weren’t legit but I did my best)
    B3 @ 45Kg x 13

    Sulking today 🙁

    • mtlion February 25, 2013 at 11:36 am - Reply

      and that is why you shouldn’t have gone outside and done XLR8! Work on the weakness’s I say. 🙂

      • CraigF February 25, 2013 at 12:06 pm - Reply

        Once I have this run event out of the way, I am retiring from long distance running 🙂 and focusing on CrossFit, goats and all! I just don’t want to get injured. Shoulder injuries can stop you running. I trust my legs but not my shoulders.

        • mtlion February 25, 2013 at 2:16 pm - Reply

          I’m sorry to hear you have Trust issues Fergie 🙁

  7. KAZ February 25, 2013 at 10:45 am - Reply

    Dunno about you guys, but snatches at 5:45 AM usually don’t bode well for me! Did as much as my body would allow, which was 35kgs, which is 2.5kgs off my 1RM. Oh well, surprised I even got up that far today, as my arms, shoulders, and especially my poor hands need a lot of love thanks to a busy, crazy weekend.

    Metcon 15-2+30-5
    FS 45kgs
    DUs getting much better, I think I found my DU shoes! yay!
    PCL 35kgs

    Have a nice Monday all!

  8. Bernie February 25, 2013 at 10:51 am - Reply

    Well done Logan on your result. I had no doubt in my mind you were going to crush your opponent on saturday just the same way you have been crushing the WOD’s in recent times! Brilliant!

    I decided at 6.00am this morning while lying in bed to do ‘Why Cardio’, at that time I thought it was a great idea….mmmm half way through it I thought this WOD still, really, really sucks!

    ‘Why Cardio’ for time:
    Run 2.4km, 20 double unders
    Run 1.6km, 40 double unders
    Run 800m, 60 double unders
    Run 400m, 80 double unders
    Run 200m, 100 double unders
    Time: 35min 50sec, about 3min off my best time 🙁

  9. Jenna February 25, 2013 at 11:09 am - Reply

    I love 1rm sessions!! PR’d my snatch with 45kg 😀 which is 2kg more than my previous. WOOP WOOP!

    I also really enjoyed the WOD…4/5 stars for this one coach!
    FS: 45kg
    PCL: 35kg
    20/ 4+31/10

    Well done on everyone’s PR’s this morning!!

    • Alex Porter February 25, 2013 at 5:52 pm - Reply

      B_O_O_M!! PR 🙂

  10. mtlion February 25, 2013 at 11:48 am - Reply

    Congrats Ash on finally getting Affiliated! Whoop. Well done.

  11. Amanda February 25, 2013 at 11:59 am - Reply

    well done Logan 🙂
    I wasnt a wake today but wasnt to bad
    snatch was only 30kg not my 1rm
    FS 30kgs x 16
    DU & PCL30kgs x 4
    FS 30kgs x 12
    have a good monday everyone x

  12. KAZ February 25, 2013 at 12:57 pm - Reply

    BTW MASSIVE CONGRATS TO LOGAN! Well done, mate! Not only are you killing the WODs, you are KICKING ASS … literally and figuratively! Awesome mate!

  13. Weegee February 25, 2013 at 1:09 pm - Reply

    Another wicked session today, Keeping well away from the “Snatch” till this shoulder thing gets sorted

    Weight Lifting
    Strict Shoulder press
    Bar x 10
    30 x 5
    40 x 5
    50 x 5
    60 x 3
    70 x 2
    75 x 2
    80 x 1
    85 x 1

    B1 Front Squat @ 50k x 30

    B2 90 S/U Power clean at 40k – 4 rounds even (used the last 7 seconds to swap over the weight plates)

    B3 Front Squat @ 50 x 20

    Total (converted) 210 Reps

    Great Metcon today man, was wrapped to hear WODfather say last week there is sh!t loads of Metcons coming up 🙂

    Irish nearly gave me a heart attack today, not sure how much he was snatching, but got it up, and sort of stumbled forward a few steps and then had to step over a half disassembled bar with his bar still over head, nearly crapped my self, thought he was going to trip and have a nasty one, but the lanky bugger came to a stop and held the bar there in full control, Whew!! no more of that sh!t bro, you’ll kill me lol.

    • mtlion February 25, 2013 at 2:17 pm - Reply

      It was magic!

      • Monica Cunningahm February 25, 2013 at 6:48 pm - Reply

        I too nearly shat myself. Brilliant recovery.

  14. Benben February 25, 2013 at 1:40 pm - Reply

    Awesome Logan! And congrats Roo and Sarah:)
    A) 42.5
    B1) 37.5, 20reps
    B2) 6 rounds+5, PCL 27.5
    B3) 11reps

  15. mtlion February 25, 2013 at 2:20 pm - Reply

    Does anyone else think it’s Freakin bad’ass that we have so many women training now that we run out of chicks oly bars?

    Not that long ago that girls shied away from barbells.

    I LOVE IT! Both the fellas and ladies were weaving some Magic in the 9:15am WOD today. 6 Snatch PRs, and the string of AMRAPs rocked! 🙂

    • thea February 25, 2013 at 7:42 pm - Reply

      yesss i love seeing chicks lift heavy. strong is the new sexxxxxy. guns n squatting ass’s now thats what makes me happy!!

  16. Jane February 25, 2013 at 2:40 pm - Reply

    Totally, you gotta love it when we run out of girly bars!

    A) PR’d my Power Snatch @ 31.5kg – stoked with that! Had got something similar previously but was totally doing a muscle snatch then, this time MTLION said it was legit so it must’ve been 🙂 Started off working on pulling from the floor and trying to do a proper squat snatch – both these finer points went out the window above 25kg but am still stoked to be inching up my 1 RM.

    B) Estimated a 1 RM FS at “slightly less than Bennie’s”, which gave me 32.5kg for the FS and 25kg for the cleans. 30 / 4 rounds + 30 DUs + 8 FS / 15 = 243 all up. DUs starting to work again, sometimes getting as many as 10 continuous, but had to revert to doing them every second skip as my forearms got tired from hurling the big plastic beast rope around. Note to self – must learn to do them with my speed rope!

    • Alex Porter February 25, 2013 at 5:52 pm - Reply

      Yuss!! PR 🙂

  17. Jo G February 25, 2013 at 3:14 pm - Reply

    QuickFit WOD – 10:53

    Subbed rowing for running and ring rows for pull ups, with 10kg thrusters. Did try the pull ups, but could only get out three on the grey band. Feeling a bit discouraged today. Meh, some days are just like that I guess 😐

  18. Alex Porter February 25, 2013 at 4:30 pm - Reply

    Loving the stats today people. Keep it coming!

  19. Ash February 25, 2013 at 5:43 pm - Reply

    Thanks guys!! Exciting times in Ohakea 🙂 Woop woop!! If anyone is ever down this way (can’t imagine why you would!!!), drop in for a WOD!

    • Alex Porter February 25, 2013 at 5:51 pm - Reply

      CF Ohakea Open-Day road trip!! Just sayin’…

      • Ash February 25, 2013 at 6:18 pm - Reply

        Haha can you get here next Wed arvo 🙂

        • Alex Porter February 25, 2013 at 6:27 pm - Reply

          Hmmm…. I’ll check with boss hoss

  20. Janelle February 25, 2013 at 5:45 pm - Reply

    Went and saw angel hands Glenn today!!!! Happy to have my shoulders and forearms sorted out – not happy to hear the condition they were and still are in though.
    Shoulders/arms are tight as a mother at the moment. Prior to seeing him i had lost 50% rotation in my forearms – after his treatment i was back to 80% so thats something i guess. Scaled back quite a bit in today’s WOD and will have to for the rest of the week. Physically not going to be peaking come the open but like dad always says i’ll ‘give it guts’ anyway.

    Snatch: 37.5kg PR (no idea how this happened – up 1.5kg)

    FS: 35kg – 30
    DU and DeadLifts @ 55kg: 4 rounds 30 (first time using lifting shoes for the DU-was ugly!)
    FS: 35kg – 18

    A new day tomorrow.

    • Alex Porter February 25, 2013 at 5:51 pm - Reply

      And she even PR’d… what a weapon!

  21. Logan P February 25, 2013 at 6:21 pm - Reply

    Aww chuffed guys . I did it for crossfit auckland , statment made i think , coz
    We’re ‘badass’ lol. Thanx for all the support team!

    Didnt PR today but still snatched my body weight 70kgs.
    F/S 70kgs. 11
    5 rounds with 50kg P/cleans
    F/S 9

    • mtlion February 25, 2013 at 9:38 pm - Reply

      You’re Badass!

      X X

  22. Rob February 25, 2013 at 6:22 pm - Reply

    Quickfit 9 and a bit mins @ 30kg for thrusters – nasty as a little warm at lunchtime, dont know Logan but have huge respect for anyone that climbs into a cage to fight.

  23. Monica Cunningahm February 25, 2013 at 6:57 pm - Reply

    Well, I started good but halfway through my brain started going ‘NOPE NOPE NOPE’ at around my old PR on the squat snatches… THere was a bit going on that might have contributed to the headspace! I had hands wrapped up like a leper from the Kettlebells Workshop on saturday (3 brand new oozy raw blisters, whooo) and since the girly bars ran out, I was trying it with a MANLY BAR… feels wierd o.0

    Got up to 45kg on legitemate squat snatches (previous 1RM of 45kg was for power snatch, so I still take that as a sooooort of new improvement) but then when I tried to add 2kg my brain and body went ‘NOOOOOOOOOOPE’ and I couldn’t even get it past my knees -.- lame! Scaled it back and tried to get another run up at it from a lower weight, but the same thing went on, and could only power snatch from then…

    The brain is a mighty funny thing.

    BS: 40kg (was meant to be 55kg but I was feeling funny)
    PCL: 35kg

    I have no idea if I fudged up how to score but I got something that looked like:

    Highlight of the morning was Irish and his “FUCKYOUGRAVITY” sticking the snatch and finishing it like a boss.

    • mtlion February 25, 2013 at 9:39 pm - Reply

      That’s a PR Squat Snatch Mon!

  24. Brett February 25, 2013 at 7:09 pm - Reply

    Snatch 70kg long way off PR (shoulder didn’t like the catch)

    FS 98kg
    Power clean 70kg

    Doing wat I can with my shoulder,enjoyed the session tho

  25. thea February 25, 2013 at 7:26 pm - Reply

    42.5 sq snatch pr today. woot.i think 45 is pretty close just need to remember to get down, logic has it i can ohs squat it and i can high pull it so if i get low enough ill land it. 🙂 wel done to everyone on there prs today soooo proud!!
    bloody fs is 87.5 so this was just ridiculous.
    60kg sq clean front squat
    then down to 45 for the power cleans. hate double unders i suck n my engine is like a 100year old toyota.
    20/87/12 = 139

  26. Janelle February 25, 2013 at 7:55 pm - Reply

    Pretty hot Toyota though Thea 😉

  27. Coralie February 25, 2013 at 7:57 pm - Reply

    WOD at home – Annie – 12.32 – I know I can bet this time just have to get the mojo right with the DU!

  28. Aska February 25, 2013 at 8:20 pm - Reply

    Awesome XLR8 this morning with Blossom. 5 rounds, 1 minute each of Burpees, squats, push ups, lunges and 16kb KB swings. 1 mon rest between rounds. 132/134/133/128/136. The threat of Burpees if we got less than our first round for the last round was enough to spur me on!
    WOD pm- equaled current pr 44kg. Got under 45 but could quite hold it. Next time!!!
    AMRAP: 20/6+33/11 = 304 @ 45kg FS & 35kg PCl.

  29. Pikachu February 25, 2013 at 8:23 pm - Reply

    Sorry couldnt do well today, too much thinking and stress out abt my visa situation so couldnt focus much today

    A. Snatch 20kg

    B1. 24 FS @ 21kg

    B2. 200 (4 rounds of 90 singles, 10 PCL@15kg)

    B3. 16 FS@21kg

  30. Andy February 25, 2013 at 8:30 pm - Reply

    Awesome XLR8 this morning with Bloss. 5 rounds of 1min each of Burpees, squats, press ups, lunges and KB swings (20kg). 109/113/122/125/130 reps.

    A). 55kg = current pr. not quite sure what was going on tonight but wasn’t committing to the lift so got under 57.5 but dumped each time. It’s there just have to back myself with the overhead position.

    B1) 20 @ 55kg
    B2) 5 rounds + 15 @ 40kg
    B3) 14@ 55kg

  31. Danny February 25, 2013 at 8:50 pm - Reply

    Also a Raglan WOD. A day of caving followed by 21-15-9, 20kg KB, Burpees, squats all whilst being counted and laughed at by a whole lot of 12 year old boys. 6:10.
    Fantastic weather down here

    • mtlion February 25, 2013 at 9:41 pm - Reply


  32. mtlion February 25, 2013 at 9:42 pm - Reply

    Wrapped to see soo many results here.

    Keep posting people… love reading the daily feed.

  33. Courdy February 25, 2013 at 10:30 pm - Reply

    Big day today! Bloosssssy thanks for the awesome XLR8. Good to be back. Fight gone bad styleeees work out. 5 rounds of 1 min each burpees, squats, push-ups lunges and kb swings at 16kg. Reps were something like 90, 99, 92, 78, 95 so glad I picked my game up on that last round so no penalty burpees!

    WOD in the arvo. No PR today but focused on the basics. Thanks for the tips Alex! 12, 3+32, 5 at 40kg, 32.5kg clean

  34. Garth February 26, 2013 at 8:32 am - Reply

    No snatch due to shoulder so did Snatch pull – 80kg x 2 x 4.

    B1 91kg x 16 reps
    B2 5rds + 26 reps – 65kg pwer cln
    B3 91kg x 6 reps

    Tough WOD, thats for sure!

  35. Sarah Laycock February 26, 2013 at 12:23 pm - Reply

    Snatch 50 Kg not counting the ugly 52.5 cos I wanted to do smash it out and go FYMF not look like I was on the Titanic and sinking slowly.

    B1 52.5 x 20
    B2 2 rounds + 2 double blunders (Cleans at 42.5 – bad maths)
    B3 15

    Awesome fight Logan!

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