2011 Regional Event 6

Get your skills on then get after this old blast from the past. Seven years ago this workout was tough for the athletes that went on to the Regionals, with many not completing within the time cap. This demonstrates how far we have come as a fitness community, not to mention the influence that this type of training has had on the general populous. CrossFit is the latest ‘craze’..? Yeah right.


” 2011 Event 6 ”

20 Cal Row

30 Burpee on Plate

40 DB Ground To OH (2 x 22.5/15 kg)

50 Toes to Bar

60 m OH Lunge (20/10 kg)

100 m Shuttle Sprint (10 x 10 m)

CAP 20

2018-10-15T22:09:22+00:00 15th October 2018|

Snatch Chief With Balls

Get your hook grip on, core tight and deliver that momentum and elevation on the barbell so you can catch it in a finely positioned squat..A fun but heavy wod today including the wall ball. Scale the load if you are pressing the bar overhead to the lock out. Your score doesn’t mean squat if its ugly and potentially damaging. Our coaches are brilliant. Ask them and you’ll see.


E 2 M 5 R

2 Hang Squat Snatch (build)


” Snatch Chief with Balls “

AMRAP 3 of

3 Power Snatch (60/40)

6 Push Up

9 Wall Ball (13/9)

Rest 1 minute

5 Rounds

Continue on the last movement from the previous cycle.

2018-10-14T21:37:44+00:00 14th October 2018|

Long Rowed To Hell

Classes at 730 and 930am this morning with The PTM. Good week guys, enjoy the rest tomorrow. If you plan to go in for The Lumberjack 20 please ensure you are rested and restored before you sign up. Remember its a Hero wod and they are never meant to be easy.


” Long Rowed to Hell ”


Cal Row

20-40-60-80 reps of

Alt DB Snatch (22.5/15)

One person works at a time

Divide reps equally between both partners

2018-10-12T21:19:47+00:00 12th October 2018|


Not unlike the Barbara we know and love, this CrossFit benchmark packs a fierce punch due to her speed, and the sheer volume of reps we have to contend with. Originally written as a 1:1 work rest ratio, Barbara differs from the other bodyweight workouts in that the 3 minute rest periods allow sufficient recovery to attack the subsequent rounds with real fury. This wod is immense and the benefits will accrue almost immediately. Barbara. Disrepect her at your peril.


” Barbara”

20 Pull Up

30 Push Up

40 Sit Up

50 Squat

Rest exactly three minutes between each round.

5 rounds

CAP 40 minutes

2018-10-09T21:51:33+00:00 10th October 2018|

Game Changer

Its been a busy week at CFN and after our skill work today we go short, heavy and relatively low skill..Violent hip extensions are our focus and for this we need to spend time prepping hips and lower back for at least as long as the workout itself.



2 Split Jerk (build)


” Game Changer ”

21 – 15 – 9 reps of

Deadlift (120/75)

Box Jump (75/60 cm)

*RXD is box jump and not step up.

CAP 8 minutes

2018-10-10T21:43:30+00:00 10th October 2018|


Hump Day which must mean we get to pull on some big weight. Our squat cleans must be looking good by now. Anything that get this much attention and regular practice can only improve with the right application..The conditioning piece is an old main site wod which ticks all the boxes. Pace yourself carefully and be steady across all 3 movements. Finish strong. Leave it out there.  Enjoy.



2 Hang Squat Clean (build)


” Fore ”

4 minutes at each station of :

Clean and Jerk (60/40)

Row (cals)


Score is total reps

2018-10-09T09:21:52+00:00 9th October 2018|

2018 Masters OLQ 3

Another beautiful day on which we get to practice new stuff. The handstand walk featured in this years Open and the movement when performed well is fun, challenging and has that massive ‘wow’ factor when observed playing with your kids in the park in summertime..thats with out getting into the massive benefits of being inverted like increased shoulder girdle stability and strength, improved posture and decompression of the lumbar spine. Becoming a ninja takes a lifetime of constant practice, trial and error, but most people who ‘go to the gym’ ain’t got time for that…CrossFit. Be Humble. Be Gentle. Be Patient.



Odd : Bar MU/Progressions

Even : Handstand Walk/ Progressions


” 2018 OLQ 3 ”


50 Wall Ball

100 Double Under

15.25 m Handstand Walk

100 Double Under

50 Cal Row

100 Double Under

15.25 m Handstand Walk

100 Double Under

2018-10-08T20:19:41+00:00 8th October 2018|


Dial in your mechanics then go after this beautiful CF benchmark. But only hit it RX’D if your 1RM is at least 75% of the prescribed load, otherwise the goal is to ensure your movement doesn’t decay as you move through the back end of the workout. Avoid pressing out and stick to a plan. Coaches will advise on suitable loads to use. Isabel. She’s one tough lady.


E 2 M 5 R

2 Hang Squat Snatch (build)


” Isabel “

30 Snatch (61.5/40)

For time.

Compare to : 24/5/2017

2018-10-07T23:12:00+00:00 7th October 2018|

The Longest Day

Classes at 730am and 930am tomorrow . Pairs or teams of 3. Your call.


” The Longest Day ”

100 DB Snatch (22.5/15)

Run 800 m w/DB (each)

200 metre  OH Lunge w/ DB (20 x 10m )

Run 800 m w/DB

300 Air Squat

For time.

*partners share reps equally.

**one person works at a time.

*** one DB/person. Faster runner can reduce overall time :  burpee= 2 sec reduction

2018-10-05T20:44:07+00:00 5th October 2018|

The Shit List

Yep the List is back. Not just any list but The Shit List, where there exists a movement that may not be your favourite, or perhaps your strategy on completing the task was array last time. The SL is a test to get through the metabolic and gymnastic elements as fast as possible and give yourselves those precious extra seconds to gain more burpees, clean, jerks or even muscle ups than before..Leave it all out there today concentrate on your game plan..short rest periods and tight controlled sets. Its YOU against YOU!


 ” 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
2018-10-04T22:05:36+00:00 4th October 2018|