Big Jumping Chief’s Toes

We shift our focus to the upcoming CF Total on Friday the 16th of December.A chance to see how far your absolute strength has come with the 1RM tests of Back Squat, Shoulder Press and Deadlift.This Friday back Squats will drop down to heavy doubles supersetted with 3 rep deadlifts.

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps


” Big Jumping Chief’s Toes ”


3 Clean and Jerk (60/40)

6 Toes To Bar

9 Box Jump (60/50)

Rest 1 minute

5 Rounds

*start each successive round where you left off.

Score is Total Reps.


2016-11-30T16:11:34+00:00 30th November 2016|

Chips Are Down


Just over 3 weeks till Christmas which means only a few weeks till our last CrossFit Total of the year! Our midlines have been strengthened over the last 8 weeks and now our shoulder press needs to be developed. After the strength we get after a nice chipper which will leave you gassing for more..;-)


Back Squat 5 x  3 reps ( build to a heavy 5 RM )

Shoulder Press 5 x 5 reps ( build )


” Chips are Down “

60 Cal Row

50 Wall Ball

40 Deadlift (60/40)

30 Ring Dip

20 Front Squat (60/40)

10 Bar Muscle Up

CAP 18

Compare to : 12/4/2016

2016-11-29T16:10:45+00:00 29th November 2016|


This weeks Open wod drills the OHS/ Pull Up couplet and tests your ability to hang in there. There is a time bonus added for completing both rounds of the couplet of 3 minutes which will further add to your score.

Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL


” 14. 2 ”

From 0:00-3:00

10 Overhead Squat (42.5/30)

10 Chest To Bar Pull Up

2 rounds

From 3:00-6:00

12 OHS

12 C2B Pull Up

2 rounds

From 6:00-9:00

14 OHS

14 C2B Pull Up

2 rounds

From 9:00-12:00

16 OHS

16 C2B Pull Up

2 rounds

Etc., following same pattern until you fail to complete both rounds

Scaling : Chin over bar pull up/ Jumping pull up

30/20 kgs

Compare to : March 8


2016-11-28T16:01:42+00:00 28th November 2016|

Force 10

A complete performance from the Red Skulls on Saturday completely dominating CF Daedulus and extending their lead in their division in with then final round of the NZFL this Saturday to determine the National finalists. And thanks to everyone who attending the Xmas dinner on Saturday. As expected the singing was beautiful and the laughter was loud. A tough but fair week at CFN is coming with our Beach Bash BBQ on Saturday 17th December one to pencil in!


Every 3 minutes

5 Back Squat *

3 Pull Up

5 Rounds



” Force 10″

10 to 1 reps of

Power Clean (60/40)

Burpee Over Bar

CAP 10 minutes


2017-11-12T20:25:07+00:00 27th November 2016|

Threes Company


Today we welcome CF Daedalus to our gym to compete against our Mighty Red Skulls. The team tomorrow is Gorran, Perty, Kirky, Mel, Lydia and Cat. Get your wod on with the new Intro crew then stick around to cheer the team to victory! A snarler will be available to those who cheer the loudest. Then grab a car full  and go cheer Coach Callum on at Functional Strength CrossFit  when he lifts massive weights in their local comp from 12pm onwards. Then we let our hair down with a wee sake and sing-song at the CFN Christmas Party. Some of us will be pushing on to town afterwards so consequently there will be NO TRACK GODS or MOBILITY on Sunday. See y’all tomorrow!!


” Threes Company ”

Teams of 3

AMRAP 30 of

5 Burpee on Plate

10 m OH Lunge with plate

5 Burpee on Plate

On then call of ‘3-2-1 Go’ A Rows 500 m while B Rests and C Lunges/ Burpees.

Athletes will rotate when A finishes 500 m. B will then take over the lunge/ burpee couplet where C left off and C will then start his/her row.

Score is max metres lunged in 30 minutes.


2016-11-25T16:02:22+00:00 25th November 2016|

Duck Sauce


Our training needs to incorporate our immediate environment so a run in one of NZ’s nicest city parks is always a privilege. Lifters be runners. Runners be lifters. ;-)


Back Squat 5 x 3* reps

BB Row 5 x 5 reps

* Build to a heavy triple


” Duck Sauce ”

Run 2 km

50 Overhead Squat (50/35)

Run 2 km

For time.

2016-11-24T15:54:47+00:00 24th November 2016|

Iron Heart


This Saturday is a biggie for CFN. Our Mighty Red Skulls are gonna feast on CF Daedalus from 1030am and we need you guys to put your Skull shirts on and help our boys and girls rip shit up. A BBQ will then follow to meet and greet our newest batch of fresh meat from the Nov 8 Intro and of course to convince them that their lives are all about to change to something amazing! Then we rest and meet again later for the CFN Christmas Party which will involve frivolity and hilarity in very large doses ;-)


Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls


” Iron Heart ”

21 Power Clean (70/40)

15 Chest To Bar Pull Up

9 Push Press

Rest 90 seconds

3 Rounds

2016-11-23T16:47:48+00:00 23rd November 2016|

Bits Of Christine


Our CFN Christmas Party happens this Saturday night with a wee sing song amongst friends with a night out on the large to follow. If you’re keen to bring yourself and a friend then you best book and pay for dinner. This will be a great night out!


Front Squat 3 x 5 reps ( build to a heavy 5 RM )

3 x 20 GHD Sit Up

3 x 20 GHD Back Extension


” Bits Of Christine “

Min 1 :  Row For Cals

Min 2 :  Deadlift (BW)

Min 3 :  Box Jump (60/50 cm)

Min 4 : Rest

3 Rounds

* score each movement separately


2016-11-22T15:05:39+00:00 22nd November 2016|


The first workout of the first Open falls on our Snatch day. Get tight, set up fast and shift the bar quickly and accurately. The double unders will need to be ruthlessly efficient so you don’t lose your rhythm and end up wasting precious time staring at your toes. 10 hard can it be? ;-)


Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL


“14.1 “

30 Double Under

15 Power Snatch (35/25)


2016-11-21T18:48:00+00:00 21st November 2016|

Hard Ball


Well done to these guys repping the Skull out West on Saturday. Our teams moved well and competed strongly in what was a pretty skilful and experienced ‘Beginners’ comp. With a little less than 3 months to the start of the 2017 Open this can be used as a great motivator in the run to Christmas. Keep up the hard work!


Back Squat 3 x 10 reps (build to a 10RM )

Weighted Pull Up 3 x 3 reps

Rest 3 minutes


” Hard Ball “

100 Wall Ball (13.5/9 kg )

* 15 Kettlebell Swing (32/24) every time you break.




2016-11-20T19:06:47+00:00 20th November 2016|