Drop Box

Sadly we say farewell to the very awesome Laverne Kruger . Pictured here doing her first Open a year ago she has ripped the CFN Womens CF world apart and through consistent hard work and dedication has ascended to be one of the very best female athletes in the gym, despite her size she completes every workout prescribed and moves beautifully as well. We will miss you Laverne and Eduan. All the very best in your travels.

Strength

E 2 M 5 R

3 Deadlift (build)

6 Box Jump (AHAF)

WOD

” Drop Box ”

21-15-9 reps of

Deadlift (100/70)

Box Jump Over (60/50)

CAP 8

2019-03-26T21:50:52+13:00 26th March 2019|

The JS Burner

The 2019 Open is done and dusted! Congrats to all you Red Skulls who took part in what was an epic 5 weeks of tough challenging workouts set by CrossFit HQ that had over 300,000 athletes take part globally. We are officially participators in the largest sporting event on earth, with arguably the greatest set of variable demands asked of any athlete in any code. And the good news is there is another in October! Our winter programming will set us up well to be even stronger , fitter and more capable in 6 months time. Now for the Awards Night, Saturday April 6th!! Keep it free :)

Strength/Skill

EMOM 12

:30 HSH

:30 Hanging L-Sit

:30 OHS Hold

WOD

” JS Burner ”

3 Rounds of :

Row 500 m

50 Double Under

Run 400 m

2019-03-25T21:47:49+13:00 25th March 2019|

Goat Day

Ask Coach Donny and he will help you herd your goats into a corner and whip them into submission.

WOD

“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Anything goes, even mobility.

2019-03-21T21:38:10+13:00 21st March 2019|

Fran Jammin’

With speculation rife that 19.5 will involve some form of thruster movement, today we tackle a few versions  of the same skill.

Strength

EMOM 10

4 Thruster

4  Strict Chest to Bar Pull Up

WOD

” Fran Jammin’ ”

5 Rounds

7  SA DB Thruster (22.5/15) (right)

7 Chest To Bar Pull Up

7 SA DB Thruster (left)

7 Deadlift (100/70)

CAP 14

 

2019-03-20T21:53:26+13:00 20th March 2019|

Sweat Box

With most of the movements that we train covered off over the last month , the last remaining workout is highly likely to involve  thrusters or deadlifts. The few days leading into the weekend is all about restoration and recovery, and a little practice of getting into the shapes we need to be in to avoid the ‘leak’. Today is about your breathing and the steady distribution of power over the 3 rounds . Take a breather.

Strength

EMOM 12

5 Deadlift

10 GHD Sit Up

10 KBS

WOD

” Sweat Box ”

E 2 M 3 R (18 Min)

Min 0-2 30 Cal Row

Min 2-4 30 Cal Bike

Min 4-6 30 Ab mat Sit Up

2019-03-19T22:08:07+13:00 19th March 2019|

Double Trouble

Skills/Strength

EMOM 10

5 Front Squat

5 Strict Press

WOD

” Double Trouble ”

100 Double Under

then

3 rounds of :

21 Deadlift (60/40)

15 Front Squat

9 Push Jerk

then

100 Double Under

 

2019-03-18T22:17:02+13:00 18th March 2019|

19.4

Open Monday. Across all sessions.

WOD

” 19.4 ”

3 Rounds of :

10 Power Snatch (43/29)(29/20)

12 Bar Facing Burpee

Rest 3 minutes

3 Rounds of :

10 Bar Muscle Up/ Chin Over Bar Pull Up

12 Bar Facing Burpee

CAP 12

2019-03-17T21:31:46+13:00 17th March 2019|

Goat Day

Week 4 of the Open. A few things to practise : Deadlifts, Thrusters, Pull Ups and Muscle Ups. Or you can use the time to restore the body and sore tissues through various mobility techniques that the coaches can advise.

WOD

“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

2019-03-14T20:43:39+13:00 14th March 2019|

Fran And A Boat

On the eve of 19.4 speculation is rife about what movements remain to be sent our way over the next fortnight. One thing for sure is that Silverback Speak host Perty will find these answers from special guest Donny, 2 time Red Skull holder and personality plus coach of CFN. Tune in tomorrow for the real oil. In the meantime , get your barbell thruster working and be ready. Born Ready.

Strength 

EMOM 12

5 Strict Press

5 Front Squat

5 Strict Pull Up

WOD

” Fran and a Boat ”

21-15-9 of

Thruster (42.5/30)

Pull Up

Cal Row

CAP 12

2019-03-13T22:00:50+13:00 13th March 2019|

Devil’s Lair

Strength

EMOM 12 (4 rounds)

5 TnG Deadlift (build)

10 Kettlebell Swing (AHAP)

10 GHD Sit Up

WOD

” Devil’s Lair ”

4 Devils Press (2 x 22.5/15)

8 Deadlift (100/70)

5 Rounds

CAP 15

2019-03-12T21:32:46+13:00 12th March 2019|