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

Slam Station 500

Matt Fraser CnJ

Good luck to Roachy, Perty and myself down in Hamilton for the NZ Nationals today. And seeing as we will be receiving a beating I thought I’d leave you with a nice Saturday morning thrash to enjoy. Coach Callum will be looking after you so be fast. Be accurate. And don’t be late!


” Slam Station 500 “

100 Slam Ball

100 Kettlebell Swing (24/16)

100 Box Jump (50/60 cm)

100 Cal Row

100 Toes To Bar

* OTM 1 Clean and Jerk each (60/40)

** Teams may begin at any station.

CFN Separator

Lucas Parker

Ok its not Boot but its pretty close. Johnny “Boot” Anderson heads off today to change the fitness landscape in Australia and we wish him the very best. Friday with ‘Tight Night’ we continue with what works, and that is our squat/ hip thruster couplet which features every Monday and Friday. This week has been very tough with a demanding collection of heavy lifting wods which left Thursday’s whiteboard pretty skinny. But if you feel and listen to your body then don’t think twice about a ‘rest’ day. On this day you can swim, jog or have a light stretch for restorative needs. Enjoy The CFN Separator !


Back Squat 5 x 5* @ 65% 1RM

BB Hip Thruster 5 x 10 reps

* 5 sec pause in hole.


”  CFN Separator ”

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16


Lie Detector

Over the next six weeks we will build proficiency in a few movements that would feature in most peoples goat list. Today the pistol squat returns. A tough movement that requires great symmetry, balance and of course mobility in the hip , knee and ankles..Get in early and practice the shapes you need to be in. Or mobilise the position of restriction. Explore and evaluate your bodies as to what needs lengthening and what needs shortening..then chat to the coaches about the right strategy to use..


Shoulder Press 5 x 3 reps (65% of 1 RM )

Pull Up 5 x 3 reps (building)


” Lie Detector ”

50 Shoulder To Overhead (50/30)

Run 800 m

50 Pistol Squat

For Time.

Compare to : 22/7/2015

Evil Twin

BSQ Hold WUp

A great turnout last night for ‘Cin DT’ in what was a gruelling little combo of heavy weightlifting and simple body weight movements. Hump Day gets our deadlifting and pause front squats back on track with a tasty little couplet of swings and deads.


Deadlift 5 x 3* reps (65%)

Front Squat 5 x 3** reps

* Pause 3 secs below knees, above knees (position 3 & 2)

** Pause 5 secs at bottom


“Evil Twin “

15-10-5 reps of

Deadlift (100/70)

Kettlebell Swing (32/24)

Rest 1 minute then

5-10-15 reps of



For time.

Compare to : 23/6/2015

Cin DT

A spectacular weekend of competition at the Games over the weekend. We may never get anywhere near these guys but its damn great fun trying..and just look at the results. But a big Congrats to the Fittest On Earth, Katrin Davidsdottir and Matt Fraser.


Handstand Push Up 5 x 3 reps

Weighted Ring Dip 5 x 3 reps


” Cin DT ”

3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”

1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/45)