CrossFit Rotorua

🚨 THROW DOWN FOR DEE 🚨

This Saturday the 17th of August, CrossFit Rotorua is hosting a fundraiser Throw Down to help support our sister through her battle with stage 4 Retroperitoneal Liposarcoma.

✨✨Davina is currently on her way to Mexico to receive treatment that could save her life, hence our decision to show our support when she most needs it through coming together and battling through the WODs.

Only a small time of discomfort compared to those battling cancer (and many other things) everyday!

We understand that this is short notice but we also feel some of us don’t have time to waste.

Grab a mate as this will be a partner workout and we ask that you, please register via the link below.

Partners can be made up of any duo - MM, MF, FF.

Workouts will be adapted to suit anyone and everyone!

$20 per person OR Koha.

We will be running 2-3 workouts back-to-back with briefing at 8am.

Register here 👇🏽 (koha details also)

https://forms.gle/b8rtt8V9AwbvXxEF6

Please contact [email protected] for more info.

💜We also know times are hard whanau, so if you are not in a position to donate, please participate💜

⚡️⚡️Maui is ready to hit the trenches ⚡️⚡️

Torian Pro Semi Finals kicks off today at Pat Rafter Arena in Brisbane, Australia.

We wish you the best over the next 3 days as you take on some of the best athletes in your age group.

Your support team and our CFR whanau here at home are so proud!!!

🪝Mauri Ora Maui 🪝

🚨🚨FUNDRAISER ALERT 🚨🚨

Maui is heading to TORIAN PRO - Brisbane Australia, to compete against the top athletes of his age group.

An amazing achievement for Maui as he set his goal of Qualifying through the 2024 CrossFit Open and he smashed it!

Maui's very first CrossFit Open!

Please come and Support this young, dedicated, talented & humble young man.

Saturday the 13th of Apiril
CrossFit Rotorua
10 Maisey Place Fairy Springs - Rotorua

You have one hour to complete and submit your total score.
Olympic Weightlifting & Powerlifting

Results calculated using the Sinclaire formula.

📍 CrossFit Rotorua

Our competitors had a blast at the first official CrossFit Sanctioned Event.

NZ Champs ✅
















Tau kē whanau !!

Shout out to our Athletes that hit NZ Nationals 2023.








Very proud to say CrossFit Rotorua attended 2023 NZ Nationals and in the Elite division !!

Major Thank you to and for coming together for this event!! It was a blast!

We absolutely love our CrossFit Community

📸 Pictures Loading ⏳

Coming 🔜

Thank you Lil Yellow cafe for fuelling our coffee addicts at our Pairs PALOOZA Competition on Saturday. It sure was a great day.

Rotorua whanau if you are ever on the hunt for a coffee cart, Lil Yellow Cafe is the go to !!

Nga mihi Whanau

&crossfit

𝐏𝐀𝐈𝐑𝐒 𝐏𝐀𝐋𝐎𝐎𝐙𝐀 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 - 𝟑

The required work can be shared as desired with only one athlete working at any given time (I go, you go).

Chip through completing all reps before moving onto the next movement.

16 Minute Time Cap

50 - TTB
30 - DB Devil Press
40 - Pull Ups
30 - DB Clean and Jerks
30 - C2B
30 - DB Sn**ch
20 - Bar Muscle Up
125” OH DB Lunge

RX || Single DB 30 | 22.5 kg
INT || Single DB 22.5 | 15 kg

BEGINNER:
Dumbbell Movements as prescribed - Single DB 15 | 10 kg
Rig work, same rep scheme as prescribed.
Knee Raisers || Jumping Pull ups || Pull ups || Burpee to Target

TEENS:
Dumbbell Movements as prescribed - Single DB 15 | 10 kg
Rig work, same rep scheme as prescribed.
TTB || Pull ups || TTB || Pull ups

Show us what you got!!

"Full effort is full victory" - Katrin Tanja Davidsdottir.

𝐏𝐀𝐈𝐑𝐒 𝐏𝐀𝐋𝐎𝐎𝐙𝐀 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝟐𝐀 & 𝟐𝐁

3 - 2 - 1 GO!

𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝟐𝐀 (0:00 - 4:00)
Athlete's will have 4 minutes to complete the required movements and reps.

Double Under || Single Skips
Pistols Squats || Goblet Squats
Parallette HSPU || HSPU || Hand Release Push Up's

Teams will push themselves to finish these reps as quickly as possible.
If you complete the work under the time cap, you will take a well-deserved rest until the clock hits 4:00.

𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝟐𝐁 (4:00 - 10:00)
Together athletes will have 6 minutes to find a combined max weight heavy complex.

1 Clean - Power/Squat
2 Front Squats
1 Jerk || STOH

Load up the barbell and give it everything you've got to lift as heavy as possible. The goal is to find your maximum weight within the given time frame. Your final lift must be attempted but does not need to be completed before the clock reaches 10:00.

Both workouts will be scored separately.

Remember, give it your all and make every rep count! Good luck athletes!! 🏋️‍♀️🏋️‍♀️

𝐏𝐀𝐈𝐑𝐒 𝐏𝐀𝐋𝐎𝐎𝐙𝐀 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝟏

12 Minute AMRAP

3 - 2 - 1 GO!

Athlete A will perform 1 Thruster then both Athletes will perform 1 sync burpee over bar.

Followed by

Athlete B will perform 2 Thrusters then both athletes will perform 2 sync burpee over bar.

This Pattern continues, with both athletes adding reps to each movement each round. Your goal is to accumulate as many reps as possible within the time cap.

Push yourselves and show us what you got!! 🏋🏋

Thruster
Athlete A: will follow the rep scheme 1 - 3 - 5 - 7 - 9 ...
Athlete B: will follow the rep scheme 2 - 4 - 6 - 8 - 10 ...
(Alternating between sets)

Sync Burpee over Bar
Athlete A/B: will complete all reps 1 - 2 - 3 - 4 - 5 - 6 ...
The synchronized portion of the burpee over bar is when both athlete's chest's make contact with the ground. The jump does not have to be synchronized however RX & Intermediate divisions must perform a two feet take off. Beginners and Teens can step over the bar.

🏋️‍♀️🏋️‍♀️ PAIRS PALOOZA 🏋️‍♂️🏋️‍♂️

Movement Standards

RX | INTERMEDIATE | BEGINNER | TEENS 14-16

🗓️ Saturday, June 17th

⏰Time: 8am onwards
👥 Teams: Same S*x Pairs
🏋️‍♀️ Workouts: 3 Workouts
💰Cost: $100 Per Team

To register your team, simply click on the link below:

https://forms.gle/zNi2EM74PLzudMYX8