Cindy Or Mary

Throwin’ a curve ball at y’all we drag out these classics…If you haven’t done either of them its sheer joy to stay in a 20 minute bodyweight triplet ;) Simply choose one and get after it ! Don’t forget you can bring a friend to the Deck Of Death on Saturday. Gold coin donation to help our NZFL Teams cause :)


OTM 10

Min 1 : 1/2 Rope Climb

Min 2 : 4/6/8 Pistol Squat


” Cindy ”


5 Pull Up

10 Push Up

15 Squat


” Mary ”



10 Pistol Squat

15 Pull Up

2017-08-31T21:10:29+00:00 31st August 2017|

When Good Cleans Go Bad

Our Spring Clean Up will start with a full body assessment this Friday. The Challenge is set. You clean up your eating, go to bed and get up half an hour earlier, train daily, do 15 minutes of mobility a day, do accessory/supplementary work we set for you, and steel your mind for change. 30 Days. $20. Do it!


Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 2 reps

Clean Pull 3 x 2 reps

Clean Grip Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls


“When Cleans Go Bad ”

Sprint 2 x 1oo m

21 Power Clean (60/ 40)

Rest 2 minutes

Sprint 4 x 100 m

15 Power Clean (70/45)

Rest 2 minutes

Sprint 6 x 100 m

9 Power Clean (80/55)

2017-08-30T16:04:35+00:00 30th August 2017|

The Bear Complex

Yesterday it was all about your body in space. Today its all under the bar. Build up to something heavy and go unbroken. An awesome workout that needs respect and love.


E 3 minutes /5 Rounds

Bench Press (3 x 80/3 x 85/3 x 90%)

(2 x 95%) x2

3 Weighted Pull Up (build)


“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  

This is not a timed workout, this is for max weight only. 

 Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

2017-08-29T16:48:21+00:00 29th August 2017|

Trash Can


Muscle Up Progressions


” Trash Can “

21 Double Under

15 Toes To Bar

9 Handstand Push Up

5 Rounds

15 min CAP

2017-08-28T20:01:05+00:00 28th August 2017|

Pull, Jump and Pull Again



Snatch Tech Day and we get after our positions with patience and precision.


Squat Snatch 3 x 2 reps

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps


” Pull, Jump and Pull Again”

5 x  3:00 rounds of :
10 Power Snatch (60/40 kg)
10 Box Jump (75/60 cm )
Row for max calories

Rest 3 minutes between rounds.

2017-08-27T18:23:50+00:00 27th August 2017|


A tough bastard wod to remember NZ’s greatest and toughest ever All Black. RIP Colin Meads.


” Pinetree ”

Row 1936 metres (year born)
then 3 Rounds (Pinetree’s jug skull time in seconds)

Run 361 metres w/ 70 kg log (1st class games)
21 Log Thrusters (All Black tries)
55 Kettlebell Swings (32/24) (Tests played)
11 Bar Muscle Ups (All Black Captaincy)
60 min AMRAP Waikato Draught cans.

2017-08-27T12:18:11+00:00 27th August 2017|

Flavia Of The Month

Today we farewell our Brazilian visitor Flavia. Its been a pleasure to host your smiling face. Kia Kaha and safe travels!


” Flavia Of The Month ”

50-40-30-20-10 reps of :

Power Snatch (50/35 kg)

Cal Bike

* 100 m Partner carry after each round (50 m each then switch)

2017-08-25T16:14:19+00:00 25th August 2017|

The Shit List

Today we give our rope climbing and pistol squats a break and have a good look at how far you’ve come. The Shit List is simply that..a test of what you have and what movements will need work. For most of us its all of ’em. But that aside its a great Friday workout and one that will lead you happily to the weekend. Get Some!


 ” The Shit List “
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up
Compare to : 12/4/2017


2018-01-07T20:50:40+00:00 24th August 2017|

Role Model

Lots to look forward to in the next few months including September’s Spring Clean challenge, The New CF Total with Precious McKenzie and our Christmas Gig is official. Lawn Bowling on the 18th November! Deets on the WB :)


Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 2 reps

Clean Pull 3 x 2 reps

Clean Grip Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls


” Role Model ”

21-15-9 of

Deadlift (100/70)

Bar Facing Burpee

Run 400 m after each round

CAP 14

2017-08-23T19:49:57+00:00 23rd August 2017|


Hump Day and time to spend time in the wod. This Hero wod needs to be treated and approached like a chipper as the reps are numerous before the movement changes. If form breaks down, take a break and set your posture for your rep count continues. Have Fun. :)


E 3 minutes /5 Rounds

Bench Press (3 x 75/3 x 80/3 x 85%)

2 x 90/2 x 95%)

3 Weighted Pull Up (build)


” Danny ”


30 Box Jump (60/50 cm)

20 Push Press (50/35 kg )

30 Pull Up

Workout in honour of :

Daniel Sakai

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.


2017-08-24T14:43:14+00:00 22nd August 2017|