The Holy Man

A big HAPPY BIRTHDAY to our own Dave ‘The Brofessor ” Mayeda. A true champion in every sense of the word. Hard working, humble and talented Dave represents all that is good about CFN. This wods for you Champ  :)

Strength

Deadlift  5 @ 75%/3 @ 85%/Max reps @ 95% (90% of 1 RM)

GHD Back Extension 3 x 5 reps (2 sec pause at ext)

L-Sits 3 x ME (max effort *)

*try to accumulate 60 seconds

WOD

” The Holy Man ”

AMRAP 20

1 Clean (100/70)

1 Bar Muscle Up

1 Rope Climb

1 Def HSPU (4″/1″)

1 Burpee Box  Jump (75/60 cm )

 

2017-11-30T16:30:06+00:00 30th November 2017|

Stone And Steel

A big HBD to 2017 Red Skull Winner Monish ‘Money’ Masters! Our wod today is from the annals of early CFN when we used the museum steps with great regularity, enjoy the heat and the sights!

Strength/Skill

OTM 10

Odd : 3/4/5 Strict Toes To Bar

Even : 3 Box Jump (AHAP)

WOD

” Stone And Steel “

Run 500 m (to museum)

50 Box Jump (museum seats)

Run 500 m (museum to gym)

50 Kettlebell Swing (32/24)

2 Rounds

2017-11-29T20:50:10+00:00 29th November 2017|

Snake Bite

Another beautiful day ahead and another tasty weightlifting-‘nastics couplet for you to devour..

Strength

Bench Press  5 x 75%/ 3 x 85%/ Max Reps x 95%  (90% of 1 RM)

Weighted Pull Up  3 x 3 (build)

SA DB Row  3 x 5/5 (build)

WOD

” Snake Bite ”

21-15-9 reps of :

Squat Snatch (50/30)

Chest To Bar Pull Up

Compare to : 6/8/2017

2017-11-28T15:26:28+00:00 28th November 2017|

Deconstruction

Back into some c n j tech after yesterdays lung buster. Then a perfect weightlifting -gymnastics wod in equal measure. Enjoy :)

Strength 

E 2 M 5 R

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (build)

WOD

” Deconstruction ”

AMRAP 7

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

Power Clean (60/40)

HSPU

Score is total reps.

(more…)

2018-07-09T19:18:39+00:00 27th November 2017|

The CFN Separator

A massive congrats to is due to all members of our NZFL team who competed hard for the last 5 weeks against some of NZ’s fittest gyms. Results are still pending but our Red Skulls pushed hard for the finals and performed well given the unfortunate run of illness, injuries and limited preparation in some cases…with only 3 weeks left till Christmas we expect to see classes busier than normal with our new Intros filling up fast and our new members joining the regular fray. BUT we may need to use the INFLUX booking system for our evening classes for your safety and comfort, so reminder we also have morning and lunchtime classes !! TRY a few 530am or 630am sessions and get your wod on early for a change. Coach Marcos would love to see you there!!

Strength

Back Squat 5 x 75%/ 3 x 85%/ MR x 95% (90% of 1 RM)

Hip Thruster 3 x 8 reps

SL RDL 3 x 8/8

WOD

”  CFN Separator “

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16

Compare t0 : 14/6/2017

2017-11-26T20:40:21+00:00 26th November 2017|

Big Balls

Classes at 730am and 930am. Our mighty Red Skulls are competing against the very tough CrossFit Raw Strength NZFL team so get on out to Howick to support our boys and girls! Wods start at 10am and should finish around 1115. Best of luck team!

PARTNER WOD

” Big Balls ”

AMRAP 30

Wall Ball (13/9)

*5 Burpee OTM (alternating)

Partner A will begin with 5 burpees then continue with as many shots as possible in the remainder of the minute.

He /she will hand tag partner who does 5 burpees then continues the wall ball count until the next minute.

2017-11-24T16:19:39+00:00 24th November 2017|

Lunge Butt

Strength

Shoulder Press 3 x 70%/ 3 x 80%/ Max Reps x 90% 1 RM

Banded Pull-Aparts  3 x 15

Sumo Deadlift High Pull 3 x 8 (build)

WOD

” Lunge Butt ”

7 Deadlift (120/85 kg)

20 m OH Lunge (20/10)

7 Chest To Bar Pull Up

20 m Bear Crawl

5 Rounds for Time

2017-11-23T21:25:52+00:00 23rd November 2017|

Coat Hanger

Skill/ Strength

EMOM 10

Odd : 3 Hang Squat Snatch (60% of 1 RM OHS)

Even : 6 Strict Chest To Bar Pull Up

WOD 

” Coat Hanger”

AMRAP 7
3-6-9-13-15-18..reps of

Thruster (42.5/30)

Toes To Bar

(more…)

2018-01-31T19:28:28+00:00 22nd November 2017|

2014 Regional Masters Events 3

Strength 

Deadlift  3 @ 70%/3 @ 80%/Max reps @ 90% (90% of 1 RM)

GHD Back Extension 3 x 8 reps

L-Sits 3 x ME (max effort *)

*try to accumulate 60 seconds

WOD

” 2014 Regional Masters Events 3 ”

50 Cal Row

15 HSPU

50 Double Under

3 Rounds

CAP 15

 

2017-11-21T17:51:14+00:00 21st November 2017|

Rattlesnake

Reflections of an epic day on the green at CFN’s International Bowls Tourney.

Strength 

E 2 M 5 R

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (build)

WOD

” Rattlesnake ”

Run 400 m

15 Power Clean (70/45)

10 Burpee Box Jump overs (60/50 cm)

3 Rounds

CAP 18

2017-11-20T20:18:23+00:00 20th November 2017|