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

Snatch Chief With Balls

Get your hook grip on, core tight and deliver that momentum and elevation on the barbell so you can catch it in a finely positioned squat..A fun but heavy wod today including the wall ball. Scale the load if you are pressing the bar overhead to the lock out. Your score doesn’t mean squat if its ugly and potentially damaging. Our coaches are brilliant. Ask them and you’ll see.


E 2 M 5 R

2 Hang Squat Snatch (build)


” Snatch Chief with Balls “

AMRAP 3 of

3 Power Snatch (60/40)

6 Push Up

9 Wall Ball (13/9)

Rest 1 minute

5 Rounds

Continue on the last movement from the previous cycle.

Long Rowed To Hell

Classes at 730 and 930am this morning with The PTM. Good week guys, enjoy the rest tomorrow. If you plan to go in for The Lumberjack 20 please ensure you are rested and restored before you sign up. Remember its a Hero wod and they are never meant to be easy.


” Long Rowed to Hell ”


Cal Row

20-40-60-80 reps of

Alt DB Snatch (22.5/15)

One person works at a time

Divide reps equally between both partners


Not unlike the Barbara we know and love, this CrossFit benchmark packs a fierce punch due to her speed, and the sheer volume of reps we have to contend with. Originally written as a 1:1 work rest ratio, Barbara differs from the other bodyweight workouts in that the 3 minute rest periods allow sufficient recovery to attack the subsequent rounds with real fury. This wod is immense and the benefits will accrue almost immediately. Barbara. Disrepect her at your peril.


” Barbara”

20 Pull Up

30 Push Up

40 Sit Up

50 Squat

Rest exactly three minutes between each round.

5 rounds

CAP 40 minutes

Game Changer

Its been a busy week at CFN and after our skill work today we go short, heavy and relatively low skill..Violent hip extensions are our focus and for this we need to spend time prepping hips and lower back for at least as long as the workout itself.



2 Split Jerk (build)


” Game Changer ”

21 – 15 – 9 reps of

Deadlift (120/75)

Box Jump (75/60 cm)

*RXD is box jump and not step up.

CAP 8 minutes


Hump Day which must mean we get to pull on some big weight. Our squat cleans must be looking good by now. Anything that get this much attention and regular practice can only improve with the right application..The conditioning piece is an old main site wod which ticks all the boxes. Pace yourself carefully and be steady across all 3 movements. Finish strong. Leave it out there.  Enjoy.



2 Hang Squat Clean (build)


” Fore ”

4 minutes at each station of :

Clean and Jerk (60/40)

Row (cals)


Score is total reps