Dead Man Walking

Classes today at 730am and 930am with Coach Marcos. CrossFit Kids returns from 830am.

TEAM WOD

Teams of 3

” Dead Man Walking ”

AMRAP 25

A completes AMRAP of 

10 Alternating DB Snatch (22.5/15)

5 m OH DB Walking Lunge (left arm)

5 Deadlift (100/70)

5 m OH DB Walking Lunge (right arm)

B Runs 200 metres

C Rests

When the runner returns he/she rests

and tags the ‘rester’ who then takes over from   A who starts the run

2019-02-08T20:17:20+00:00 8th February 2019|

Fight Club

Just over 2 weeks now to 19.1 the first workout of the CF Open. Barbell cycling is the focus and our sets need to be accurate , fast and tight!

Strength

EMOM 12

5 Thruster

5 Power Clean

5 Pull Up

WOD

” Fight Club ”

Power Clean (42.5/30)

Thruster

Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.

2019-02-07T18:57:24+00:00 7th February 2019|

Randy’s Balls

A fun and memorable Waitangi Day workout yesterday was enjoyed by many. Today we get our snatch tech on and go hard for 10 minutes..or less.

Strength

EMOM 10

SGHP + HPS + HSS + OHS

WOD 

” Randy’s Balls ”

75 Power Snatch (35/25)

EMOM 10 Wall Ball (9/6)

CAP 10

2019-02-06T19:59:01+00:00 6th February 2019|

The Asphyxiator

After dialling in our positional strength we now seek reps in our emoms. Today we look at maxing out in a vertical push/pull couplet..then get breathless in the quest to get a good burpee score.

Gymnastics/Skill

EMOM 12 (4 rounds)

Min 1  : MR HSPU

Min 2 : MR C2B Pull Up

Min 3 : Rest

WOD

” The Asphyxiator  “

3 x 4:00/4:00

Row 500 m

21 Kettlebell Swing (32/24)

MR Burpee

2019-02-04T21:47:00+00:00 4th February 2019|

Diddly Squat

Around 3 weeks till the 2019 CrossFit Open. If you’re unsure as to what it is, how it works or whether its for you then click the link . CFN has always featured highly in terms of participation for this global competition , a fun and all inclusive test of fitness, ability and character regardless of whether you have been training for years or just months . Age is no barrier as we all do the same workouts together , and scaling options are available for those that aren’t sure..And a big congrats to Perty for taking out his division at the H Town Throwdown in Hamilton on Saturday . In a close second was former Skull Throne Champ Dave Mayeda. Another great finish in 3rd place to top off an amazing weekend for our Masters! And great results from Roman Donny and Tom Marks in their respective divisions in another tough comp.

Strength /Skill

EMOM 10

Odd :5 Hang Squat Snatch

Even : 40 Double Under

WOD

” Diddly Squat ”

21 Squat Snatch (42.5/30)

15 Squat Snatch (50/35)

9 Squat Snatch (60/40)

2019-02-03T20:55:38+00:00 3rd February 2019|

Farm Hand Fran

Classes at 730am and 930am. . And good luck to the CFN Red Skulls team down at the H-Town Throwdown comp in Hamilton tomorrow. A strong mens team of Perty, Dave , Roman, Marcio, Donny and Tom are sure to compete like warriors and gentlemen and represent our tribe well. Go Well Boys!

TEAM WOD

” Farm Hand Fran ”

AMRAP 25

A 15 DB Thruster (22.5/15)/ Scaled : (15/10)

15 Pull Up /Scaled : Jumping Pull Up

B 100 m KB Farmers Carry (2x 24/2 x 16 kg)

C Holds Handstand/ Scaled : Plebs Plank

Team members rotate when Farmers Carrier returns.

Farmers Carrier then holds Handstand

Handstand takes over where A finishes.

Reps are only counted when team member holds HS.

2019-02-01T20:24:17+00:00 1st February 2019|

Face Off

Another tough examination of your staying power, this time in a time priority workout. With only a minute to accumulate reps you will need to be consistent with your movement and minimise the rest periods. Enjoy the struggle.

Strength

EMOM 10

3 Power Clean

WOD

” Face Off ”

5 Rounds for Max Reps:
1:00 – Cal Row
1:00 – Power Clean (60/40)
1:00 – Barbell Facing Burpee
1:00 – Rest

Score each movement separately.

2019-01-31T22:09:05+00:00 31st January 2019|

Leg Day

Due to the shorter week we need to squeeze our snatch work in today with another stamina builder in the form of a longer run.

Strength 

EMOM 15

3 Hang Squat Snatch

3/3 OH Lunge

5 Strict Toes To Bar

WOD

” Leg Day ”

100 Wall Ball

Run 1 mile

100 m OH Lunge (20/10)

CAP 20

2019-01-30T21:09:40+00:00 30th January 2019|

Beastmaster

Swole Day and we cycle the deads with tight positions..then a chipper from last year which will test you ability to endure the suck.

Strength

EMOM 15

5 TnG Deadlift

5 Bench Press

10 RKBS

WOD

” Beastmaster ”

AMRAP 20

30 DB Push Press (22.5/15)

30 KBS (24/16)

30 Cal Assault Bike

30 Box Jump Over (60/50 cm)

30 Deadlift (80/55)

2019-01-29T21:12:51+00:00 29th January 2019|

Flayed

A fantastic turn out for last nights Auckland Anniversary Day team wod. The heatwave coming will impact on performance so please take good care t0 get adequate rest, and fuel and hydrate well for your daily workouts. We are only 3 weeks out from the start of the CF Open and the intensity will be ramped up from here on in.

Strength

EMOM 15

5 Hang Squat Clean

5 Strict Chest to Bar

5 Strict HSPU

WOD

” Flayed ”

AMRAP 7

7 Hang Squat Clean (60/40)

12 Chest to Bar Pull Up

 

2019-01-28T20:01:34+00:00 28th January 2019|