WOD 2018-06-28T09:38:33+00:00

Iron Fist


A big congrats to our Masters Unit Roachy for being a legend in women’s rugby.  Her awesomeness continues with her dedication to work, family and her training and just being an inspiration to keep working hard both young and old! Onya Roachy.


Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL


” Iron Fist ”

21 Deadlift (100/70)

75 Double Under

21 Toes To Bar
2 Rounds




Back Squat  3 x 10 (50% of  1RM)

Rest 1 minute

Weighted Pull Up  3 x 3-5 reps

Rest 2 minutes


” Nancy ”

Run 400 m

15 Overhead Squat (42.5/ 30)

5 Rounds

Compare to : 6/6/2016


Saturday Sizzle


Classes at 730am and 930am. JCF at 830am.

“Saturday Sizzle”

Partner WOD

Max Thrusters in 20 mins, 1 person runs while other does thrusters, then swap etc.

400m Run
Thrusters (40/30kg)
400m Row
Thrusters (40/30kg)
40 DU’s
Thrusters (40/30kg)

The Shit List

Also known as Ben Bergeron’s Open Test this wod tests your metabolic capacity then asks you to dig in for the weightlifting at the back end of the workout. A true test of how far you’ve come and how far you will go. Some great results seen in the 7 minute burpee test yesterday and nice to see you guys moving well under the bar in the first week of our Oly cycle.
Back Squat 5 x 3* reps (@ 60% 1 RM)
*pause 5-10 secs in bottom position.
Barbell Row 5 x 5 reps (build)
” 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
Compare to : 7/6/2016


Event 2 Men_Baseline 2.0_Battle of the Fittest_CM - 33

Thursday is C N J Tech Day. Then one of the all time faves in CF history!


Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls


” 12.1 “



This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.