“Annie are you OK? On the run!”

21-15-9 Rep Rounds of:

Wall Ball -20/14# to 10′

Sandbag Cleans – 20/10kg

Box Jump -24/20″

Kettlebell Swings -24/16kg


Run 400m, 200m, 100m

Move through all 6 stations as a team.  One person per station, don’t move to the next station until each team member is finished with their station.



Once you are done working out, come on down to the North Island Olympic Weightlifting Champs, hosted by Dark Horse Barbell Club, held at CrossFit Central Wellington, 298 Taranaki St, Wellington. More info HERE


FS POstal Comp 2014

2014 Functional Strength CrossFit Postal – more details and entry HERE


Compete in 1 or compete in both…

The Functional Strength CrossFit Weightlifting Postal Competition is aimed at any CrossFitter at any level that is able to perform a Snatch + Clean & Jerk and/or Back Squat & Deadlift. This is a friendly competition based around participation.

The purpose of the Postal is to encourage more of a focus on Olympic Weightlifting and Strength to improve your CrossFit. This is an opportunity to compare yourself to other CrossFitters by bodyweight and challenge yourself to achieve new personal bests.

Division 1 – Olympic Total

Snatch + Clean & Jerk = Total

Placings by : Body Weight vs Weight lifted (IWF Sinclair formula)

Division 2 – Powerlift Total

Back Squat + Deadlift = Total

Placings by: Body Weight vs Weight lifted (IPF Wilks formula)


Affiliate’s will submit the Athletes best Snatch + Clean & Jerk = Total and/or Backsquat + Deadlift Total achieved during Monday 16th June – Saturday 21st June. Along with Bodyweight at the time of the lift. If lifts are performed separately across the week the lightest body weight (at the time of the lift) across the week will be acceptable to be submitted.


The CrossFit Central Wellington Winter Throwdown Sat June 21

CCW has invited each Wellington affiliate (Porirua, WOF, Upper Hutt, Hutt Valley, MaD, Toa, Maia, Functional Results Fitness, Rongotai and Kapiti) to have 4 members join us in a friendly throwdown to see how the year’s training is shaping up….

When: Saturday 21st June
Time: 9AM – 2PM (Followed by a BBQ)
What: Test your strength, speed, conditioning, and mental fortitude in a friendly 4 WOD competition (scaling allowed).
Who: MaD CF’s Team is: Mandy, Yvette, Tash and Abbie

– The specific WODs will be released the week of the competition with details regarding movement standards and heats/timetable.

– Please note that this competition is suitable for anyone of any ability. It is informal – coaches will be supervising the athletes movements to make sure that everyone is safe, but there won’t be assigned individual judges, and athletes will have to warm-up themselves and be ready for their heat in each WOD.

– There will be no scoring system and therefore no “winner”. We will however have a whiteboard acting as our scoreboard ready for names and times after each WOD so that individuals can compare their scores to see how they match up.

– The box will be open from 8am with a small briefing to take place at 8.30am. The first WOD kicks off at 9am and the event finishes around 2pm with a BBQ.