WOD

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

The Deck Of Death

deck-of-death

CFN’s favorite partner workout comes around again. Classes at 8am and 930am. Coffee group will be choosing a local cafe for breakfast after :-) There will no no Sunday Beastwod. On Anzac Day we will be throwing down the Mighty ‘Bull’ . Box will be open at 8am, meet at 930am for warm up. There will be a $10 BBQ Brekky to follow. 

WOD

” Deck Of Death “

Teams of 3 :

Clubs : Kettlebell Swing ( 32/24 kg)

Hearts : Run 200 m  / Row 300 m (alternate)

Spades : Ground To Overhead (60/40 kg)

Diamonds : Burpee/ Toes To Bar

Joker 1 : 50 Squats (each)

Joker 2 : 150 Double Unders /300 Singles (each)

*each player in a team takes a card and completes the number of reps of the exercise individually. The suits denotes the exercise. Picture cards are 10 reps, Aces are 11.

Grace

Cat FSQ

Front Squat Friday and we’re starting to get some weight on the bar after 3 weeks. Those positional strength holds will come in handy when transmitting force upwards. Then we welcome back a lady by the name of ‘Grace’. Fast, furious and errr..fun ;-)

Strength

OTM 10

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

* building

3 Front Squat ( 70% of 1 RM )

WOD

” Grace “

30 Clean and Jerk (60/40)

For time.

Compare to : 27/8/2015

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Jackie

Matty w Thruster

Nice and light. Nice and fast. These ones may hurt . :-)

Strength

Turkish Get Up 3-2-1 reps each

Jerk 1-1-1-1-1-1-1

WOD

” Jackie “

Row 1 km

50 Thruster (20/15)

30 Pull Up

For Time.

Compare to : 9/4/2015

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Duck Sauce

NZ Masters DL

For all you lifters..heres some running. For all you runners..heres some lifting. CrossFit, we specialise in not specialising ;-)

Strength

E 2 M

3 Deadlift *

3 Bench Press * @ 70% 1RM

*across

5 Rounds

WOD

” Duck Sauce “

30 Deadlift (BW)

Run 2km (Duck pond)

30 Deadlift

For time.

Compare to : 31/5/2015

2011 Regional Event 1

Tobes HSPU

‘Nastics Day means pull ups. A strong pull up means a strong shoulder girdle, a better positioned rib cage, a well positioned head carriage, better breathing, better posture, and a more upright and confident gait..which in a primal sense is more desirable when attracting a mate. Therefore you will have more frequent and enjoyable sex if you do our Tuesday Pull Up Program..Its true, just ask Coach Donny :-)

Gymnastics

Pull Up Progressions

  • Ring Row  5 x 5 reps
  • Tight Arch/Hollow Rock ( Mermaids) 3 x 10
  • -ves (Chin to Bar) 5 x 3 reps
  • Strict  5 x 3 reps
  • Weighted (AHAP) 5 x 3 reps

WOD

” INDIVIDUAL EVENT 1 – 2011 “

Run 1 km

30 Handstand Pushup

Row 1 km

For time.

Compare to : 22/6/2015