2011 Regional Event 6

Our last big bench session till the ‘Other Total’ with Precious McKenzie this Friday night at 5pm. Big shout out to Coach Donny for taking out his division in the Oceania Weightlifting Champs to go with Kirsty’s gold and Michelle’s silver!

Strength 

Deadlift 3-2-1-1-1-1-1 reps

Bench Press 3-2-1-1-1-1-1 reps

WOD 

” 2011 Event 6 ”

20 Cal Row

30 Burpee

40 DB Ground To OH (22.5/15 kg)

50 Toes to Bar

60 m OH Lunge (20/10 kg)

100 m Shuttle Sprint (10 x 10 m)

2017-10-31T14:48:12+00:00 31st October 2017|

Rough Ride

‘Nastics skills day and we stay on track for that first muscle up or handstand push up. Our conditioning is a win/win effort where you will feel your stamina rise after this 18 minute grind ;-)

Gymnastics 

EMOM 10

Min 1 : 1/2/3 Ring Muscle Up / Progressions

Min 2 : 3/5/7 HSPU

WOD

” Rough Ride “

In 2 minutes (2:00 at each station)

20 HSPU

25 Back Squat (60/40)

25/20 Cal Assault Bike

3 Rounds

*complete the required reps at each station then transition to the next after 2 minutes.

Your rest is the remainder of the 2 minutes.

Scale reps if rest period exceeds :45 secs

2017-10-30T16:36:41+00:00 30th October 2017|

The Snatch Run

A massive congrats to our Skulls who delivered big time over the weekend! Firstly Kirsty Walker is the Oceania Masters Weightlifting Champion! Michelle also made the podium in an awesome display of speed and power. Then our NZFL team faced the CF East Tamaki team and came away with a 5-0 thrashing against a NZ CrossFit powerhouse. A big congrats to Ange, Cat, Marcio Dave and Roman for their gutsy displays. Then a special mention to Ronnie, Sue and Malia for completing the Auckland Half yesterday. Lets applaud these guys and take inspiration to push harder and get after our goals. This summer WILL be your best ever ! Hard work pays off!!

See y’all in the box..:)

Strength

Overhead Squat 3-2-1-1-1-1-1 reps

WOD

” The Snatch Run ”

Run 400 m
15 Power Snatch (60/40)
400m Run
15 Overhead Squat
400m Run
15 Squat Snatch
CAP 18

 

2017-10-30T16:01:03+00:00 29th October 2017|

Morning Glory

Our Skulls are hard at the comps this weekend starting with The Mighty CFN team of Ange, Cat, Dave, Roman and Marcio doing battle with CrossFit East Tamaki in the first round of the NZFL this morning at 103oam, so get your early wod on and get out in numbers to support our guys..

And of course our weightlifters Kirsty, Michelle and Donny over in Oz competing in the Oceania Masters Weightlifting. And of course Veronica tackling the Auckland Half Marathon on Sunday. Best of luck guys , give it some for the Team!!

PARTNER WOD 

” Morning Glory ”

21-18-15-12-9-6-3 of

Cal Bike

Burpee

Kettlebell Swing (24/16)

Wall Ball (9/6)

Box Jump (60/50 cm)

* Partner A completes 21 Cals then rests while Partner B completes 21 Burpees

**rotate exercises

***one person rests/one works

 

2017-10-27T20:12:52+00:00 27th October 2017|

Iron Guts

Max out Friday. Get it done!

Strength

In 20 mins :

1 rep max Clean and Jerk

WOD

” Iron Guts “

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (70/45)

Rest 4:00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (80/50)

(more…)

2017-12-19T19:58:30+00:00 26th October 2017|

Diddly Squat

A change to our program and advertised ” Other Total ” event with Legend Precious McKenzie. Our testing night will feature next Friday the 3rd November when hopefully more of us will be available for this fun annual CFN event. If you haven’t totalled at CFN then you haven’t lived.;-)

Strength

Ever 2 minutes

1 SG DL + 1 SG HP + 1 HSS + 1 Squat Snatch

5 rounds

WOD

” Diddly Squat ”

21 Squat Snatch (42.5/30)

15 Squat Snatch (50/35)

9 Squat Snatch (60/40)

2017-10-25T20:25:10+00:00 25th October 2017|

Road Kill

Strength

Every 2 minutes

3 Thruster (build)

5 Rounds

WOD

” Road Kill ”

In 4:00

21 Burpee (to 6″ Jump)

Run 300 m

MR C2B Pull Up

Rest 2 minutes

4 Rounds

Score is TOTAL PULL UPS

2017-10-24T20:39:13+00:00 24th October 2017|

13.4

A massive turnout for the Filthiest 50 Fun-Raiser last night! Thanks to all for your donations for our NZFL Team who will do battle against CF East Tamaki next Saturday. Our team to be announced soon will need our support over there  so lets make a big effort to get over there and make some noise and help them to victory!

Gymnastics 

EMOM 10

Min 1 : 1/2/3 Ring Muscle Up / Progressions

Min 2 : 3/5/7 HSPU

WOD

” 13.4 “

AMRAP 7

3-6-9-12-15-18..reps of

Clean and Jerk (61.5/42.5)

Toes to Bar

Score is max reps.

(more…)

2018-08-19T19:38:59+00:00 23rd October 2017|

The Filthiest Fifty

One class only tomorrow. 430pm . Bring $20 for the cause. You’ll be fed and lubed well after the event. :)

WOD

” The Filthiest 50 “

50 Box Jump (50/60 cm)
50 Pullup
50 Kettlebell Swing (24/16)
50 Racked Lunge (24/16)
50 Knee to Elbow
50 Push Press (42.5/30)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Under
Complete 50 reps of each exercise before moving on to the next.

*Scaling Options:

Naughty 40 or Dirty 30

2017-10-22T20:38:42+00:00 22nd October 2017|

Partner Painstorm

WOD

“Partner Painstorm “

Run 200 m

7 Power Clean (60/40)

7 Box Jump

Row 250 m

7 Push Press

7 Burpee

30 minute AMRAP

* Partner A runs, B power cleans, A box jumps etc

2017-10-20T21:02:29+00:00 20th October 2017|