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

Over The Rail

Tobes BOB

Our new cycle needs a day of strengthening the shoulder girdle and Thursdays is as good a day as any. Jerk Day requires huge force driving the bar north, not just in the shoulders but in the entire core. The Turkish Get Up integrates these systems and provides a stable platform from which to produce force from.  Tracy Booth Sports Therapy will be delighted as she’s getting really busy with all the repair jobs at the moment.


Turkish Get Up 3-2-1 reps

Split Jerk 1-1-1-1-1 reps *



” Over The Rail ”

5 Shoulder To OH ( 65% of 1RM Jerk )

10 Burpee Over Bar

5 Rounds

Chips Are Down

Unit: Boot DL

Hump Day means Power Lifting Day. Loads are still lighter and ‘touch and go’ is the mantra today. Our wod is a fun chipper with a crack at the 2016 CrossFit Opens new high skill gymnastics movement , the Bar Muscle Up. But you have to be quick to get there!


E 2 M

5 Deadlift *

5 Bench Press @ 65% 1RM


5 Rounds


” Chips are Down ”

60 Cal Row

50 Wall Ball

40 Deadlift (60/40)

30 Ring Dip

20 Front Squat (60/40)

10 Bar Muscle Up

CAP 18


Call To Arms

Cave Dwellers

These cool guys were there in the beginning and are still here with us. Five years have passed and we are still just a great big family that love working out together, sharing a laugh and a story or two, then occasionally  letting the hair down and making a great night of it! Such was Saturdays Red Skull Awards..And a  great turnout for yesterdays snatch work considering the joy and frivolity of Saturday night. This week our loads remain relatively light and our lungs will take on some of that fresh autumnal air.


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


” Call To Arms ”

Run 800 m

40 Toes To Bar

30 Pistol Squat

For Time.


Snatch On


A big thank you to all those that made The Red Skull Awards a most memorable night. And of course congrats to Ange Napper on winning the supreme Red Skull trophy for being the most improved athlete over the last 12 months. The awards selection process was the hardest in recent times on account of you all being so friggin awesome and deserving of an award each! Now lets all have a great week and work hard towards May 27th’s CrossFit Total.


SG Press 3 x 3 reps

SG High Pull 3 x 3 reps

OHS 3 x 5 reps @ 65 % 1 RM


” Snatch On”

OTM 12

Odd : 3 Power Snatch (60/40)

Even : 40 Double Under


Walking Wounded

Perty HSPU

Front Squat Friday returns to CFN. For those yet to set a CrossFit Total the evening session at 530pm and again on Saturday at 1030pm is your last chance. Being aware of your numbers for the following 8 weeks will give you a gauge of your progress as you set your percentages. This figure is important in the same way a compass is in tracking your journey. If you are old school and like to document your loads and times then we will have CFN Training Diaries available in the next few weeks. Our new  Badass CFN T-Shirts are about a week away so hang in there!! 


E 3 M

5 Front Squat (60% of 1RM )

5 Clean Pull

5 Rounds


” Walking Wounded ”

50 Double Under

5 Wall Climb

50 m OH Walking Lunge (20/10)

5 Wall Climb

2 Rounds