Sink Hole

Hump Day is Swole Day. Get in early and heat up those tender muscles after your big bodyweight beatdown yesterday. Grab a roller and spend time unglueing before we get on the bar.


Every 2 minutes

Odd : 3 Bench Press (build)

Even: 3 Deadlift ( build)


” Sink Hole ”


Deadlift (85% of heaviest DL )

Bar Burpee


2017-10-03T17:26:22+00:00 3rd October 2017|


Bodyweight Tuesdays and we wheel out the much loved Barbara. But take her lightly and she’ll kick you in the throat ;-)


” Barbara”

20 Pull Up

30 Push Up

40 Sit Up

50 Squat

Rest exactly three minutes between each round.

5 rounds

CAP 40 minutes

Compare to : 24/8/2015


2017-10-02T18:21:29+00:00 2nd October 2017|

Oly Total

Today we check your progress exactly 3 months to the day after your last Oly Total. If you didn’t test in  July then here’s your chance to set YOUR total. Remember this is not a contest but a personal test to see how far you’ve come.


In 20 minutes

Establish 1 RM  Snatch

In 20 Minutes

Establish 1 RM Clean and Jerk


75 Wall Ball (9/6 kg)

*5 Burpee OTM

Compare to : 2/7/2017

2017-10-01T18:21:50+00:00 1st October 2017|

Spring Tide

Our girls and boys are out at Two To Tango on the North Shore this weekend to mix it up with the best. Get out and support Kirsty and Marcio, Mel and Kash, Nina, Hadleigh and Maddie and cheer them on hard! 


” Spring Tide ”

40  Toes To Bar (partner must stay in the hang)

50 Power Clean  (60/40) – (partner holds their barbell in hang)

60 Burpees – with jump over planked partner

50 Power Clean  (60/40) – (partner holds their barbell in hang)

40  Toes To Bar (partner must stay in the hang)

2017-09-29T22:34:19+00:00 29th September 2017|

Fight Gone Bad

Today we test our front squat then have some fun with another CFN fave.


20 minutes to establish a 1 RM Front Squat


Fight Gone Bad

Wall Ball

Sumo Deadlift High Pull (35/25)

Box Jump

Push press (35/25)

Row  (calories)

3 rounds.

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

Compare to : 20/10/2016

2017-09-28T19:55:55+00:00 28th September 2017|


Playtime with a barbell for 15 minutes, then we go fast and light with CF classic Helen after yesterdays heavy metal Linda. #feelthepower 



1 Clean and Jerk (65%-80% 1RM )


” Helen ”

Run 400 metres

21 Kettlebell Swing (24/16)

12 Pull Up

3 Rounds

2017-09-27T19:53:08+00:00 27th September 2017|

Linda (aka The 3 Bars Of Death)

Its Swole Wednesday and its only fitting that Linda pays a visit.


” Linda “

10 to 1 reps of :

Deadlift  (x 1.5 BW)

Bench Press (BW)

Clean *(x .75 BW)

*Power clean unless the weight used requires a squat clean.

**although not a partner wod this is best done in pairs.

Compare to : 3/5/2016

2017-09-26T15:55:29+00:00 26th September 2017|

Desolation Row

The workout asks you to maintain technical detail as the onset of fatigue pulls apart your mechanics and your will power. A brutal rowing wod that can all go to s**t if your mind lets you.


OTM 10

Odd: 1/2/3 Ring Muscle Up

Even 1/2/3 Rope Climb


” Desolation Row “

Row 500 metres

Rest 1 minute

5 rounds

* Your score is your slowest round.

**record to tenths/second


Tabata Sit Up

Compare to : 17/5/2017

2017-09-25T21:18:27+00:00 25th September 2017|

The Other Total

Testing time. Put in a strong total. Then set your sights for Thursday October 26th at 530pm with Precious McKenzie.


” The Other CrossFit Total”

1RM Clean

1RM Bench Press

1RM Overhead Squat

Score is total load.

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Score is the total of max effort on all three lifts.

There will be 15 minutes to warm up. then 3 x 15 minute clock will be set for the 3 lifts. Once time is up then you must declare that lift and move on to the next movement.

Compare to : 10/7/2017

2017-09-25T15:44:06+00:00 24th September 2017|

Hung Out To Dry

Classes at 730am and 930am. Open Gym from 1030am to practice stuff or pick up a wod from this weeks awesomeness.


” Hung Out To Dry ”

250 Double Under

75 Hang Power Snatch (35/25)

Run 800 m w/ barbell

75 Hang Power Snatch

250 Double Under

For time.

* 30 Air Squat (syncronised) if barbell touches ground.


2017-09-22T21:38:48+00:00 22nd September 2017|