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

The Other Total

Today we begin our 8 week Oly Cycle focussing on the Clean, the Bench Press and the Overhead Squat.
The lifts must be performed within the hour and the emphasis must be on hitting a 1 rep max using good technique.

” The Other Total ”

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

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.


Brain Cramp

Alex OHS

Back to fun and games on Saturdays with Partner workouts.

Partner WOD


3 Ground To OH (70/45)

5 Toes To Bar

7 KB Swing (32/24)

Partner A completes a full round then rests while B does a full round.

Score is total reps.

Rise And Grind

Bucket OHS

The bods been battered for a good few weeks now. This may be a good time to check in with Tracey Booth Sports Therapist to assess your bits and pieces and restore a few kinks in the armour. Check FB for details on how to book in. And with Awards Night less than a week away we need your ticket sales so we can ensure everyone is well fed and watered on the night! Deposit your $20 to 06-0257-0224720-00 and collect your ticket from the gym before Monday!


E :90 s

3 Overhead Squat *

6 Rounds


” Rise and Grind ”

Run 400 m

10 Overhead Squat (65% of 3RM )

10 Power Snatch

Rest 1 minute

3 Rounds

CAP 16


Sarah PLU

Our new strength cycle has been written up on the Open whiteboard for your viewing pleasure. If we stay committed and consistent to the program then the gains will be there to celebrate come May 27th. But some days you wont have the same verve and your training mojo wont feel like it should. This is absolutely normal and could be a result of any number of stressors that affect training. Poor sleep, lack of nutrients, work stress or overtraining can lead to a crap day in the gym. This is a signal that restoration and regeneration is required and may need an unscheduled day or two off. In any event keep heart and have a good chat with the coaches so we can help put you back on track, and get your wod back on and the smile on your dial :-)


E 90s

3 Push Press *

5 Rounds



” Twister “

1 Round of :

30 Pull Up

50 Sit Up

70 Double Under


2 Rounds of :

20 Pull Up

40 Sit Up

60 Double Under


3 rounds of :

10 Pull Up

20 Sit Up

40 Double Under

Compare to : 17/8/2016


2016 Champs

The 2016 CrossFit Open is over and our Champions have been found! Congrats to Rochelle on finishing 23rd in Australasia, and dominating all Kiwi woman in her age group. And a repeat victory to our quietly spoken humble Coach Donny, who fought off some tough competition in the Mens RXd division. But overall an amazing 5 weeks of workouts, many of us in our first Open and sure not to be the last. What we have at CFN is something quite special. The guts and determination by everyone to get through some beastly wods, the screaming and cheering to push on our friends and team mates, and a hug, high five, fist bump and even a cold beer to let them know that their efforts were appreciated and even inspirational. We now have more awesomeness in store with an 8 week strength cycle wrapping up with The Other Total on Friday 27th May. 


E 2 M

5 Deadlift

5 Bench Press

5 Rounds



” Christine “

Row 500 m

12 Deadlift (BW)

21 Box Jump (65/50 cm )

3 Rounds


Rest 3 minutes

MR BW Back Squat