WOD

Our Spring Clean Up will start with a full body assessment this Friday. The Challenge is set. You clean up your eating, go to bed and get up half an hour earlier, train daily, do 15 minutes of mobility a day, do accessory/supplementary work we set for you, and steel your mind for change. 30 Days. $20. Do it!

Strength

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 2 reps

Clean Pull 3 x 2 reps

Clean Grip Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls

WOD 

“When Cleans Go Bad “

Sprint 2 x 1oo m

21 Power Clean (60/ 40)

Rest 2 minutes

Sprint 4 x 100 m

15 Power Clean (70/45)

Rest 2 minutes

Sprint 6 x 100 m

9 Power Clean (80/55)

Yesterday it was all about your body in space. Today its all under the bar. Build up to something heavy and go unbroken. An awesome workout that needs respect and love.

Strength

E 3 minutes /5 Rounds

Bench Press (3 x 80/3 x 85/3 x 90%)

(2 x 95%) x2

3 Weighted Pull Up (build)

WOD

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  

This is not a timed workout, this is for max weight only. 

 Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

Gymnastics

Muscle Up Progressions

WOD

” Trash Can “

21 Double Under

15 Toes To Bar

9 Handstand Push Up

5 Rounds

15 min CAP

Snatch Tech Day and we get after our positions with patience and precision.

Strength

Squat Snatch 3 x 2 reps

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

WOD

” Pull, Jump and Pull Again”

5 x  3:00 rounds of :
10 Power Snatch (60/40 kg)
10 Box Jump (75/60 cm )
Row for max calories

Rest 3 minutes between rounds.

A tough bastard wod to remember NZ’s greatest and toughest ever All Black. RIP Colin Meads.

SUNDAY BEASTWOD 2pm

” Pinetree “

Row 1936 metres (year born)
then 3 Rounds (Pinetree’s jug skull time in seconds)

of
Run 361 metres w/ 70 kg log (1st class games)
21 Log Thrusters (All Black tries)
55 Kettlebell Swings (32/24) (Tests played)
11 Bar Muscle Ups (All Black Captaincy)
then
60 min AMRAP Waikato Draught cans.

Today we farewell our Brazilian visitor Flavia. Its been a pleasure to host your smiling face. Kia Kaha and safe travels!

PARTNER WOD

” Flavia Of The Month “

50-40-30-20-10 reps of :

Power Snatch (50/35 kg)

Cal Bike

* 100 m Partner carry after each round (50 m each then switch)

Today we give our rope climbing and pistol squats a break and have a good look at how far you’ve come. The Shit List is simply that..a test of what you have and what movements will need work. For most of us its all of ’em. But that aside its a great Friday workout and one that will lead you happily to the weekend. Get Some!

WOD

Lots to look forward to in the next few months including September’s Spring Clean challenge, The New CF Total with Precious McKenzie and our Christmas Gig is official. Lawn Bowling on the 18th November! Deets on the WB :)

Strength

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 2 reps

Clean Pull 3 x 2 reps

Clean Grip Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls

WOD

” Role Model “

21-15-9 of

Deadlift (100/70)

Bar Facing Burpee

Run 400 m after each round

CAP 14

Hump Day and time to spend time in the wod. This Hero wod needs to be treated and approached like a chipper as the reps are numerous before the movement changes. If form breaks down, take a break and set your posture for your rep count continues. Have Fun. :)

Strength

E 3 minutes /5 Rounds

Bench Press (3 x 75/3 x 80/3 x 85%)

2 x 90/2 x 95%)

3 Weighted Pull Up (build)

WOD

” Danny “

AMRAP 20

30 Box Jump (60/50 cm)

20 Push Press (50/35 kg )

30 Pull Up

Workout in honour of :

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.

For the first time in 3 years we drag out a true CF original. Everything is scalable of course, except the squats :)

Gymnastics 

Muscle Up Progressions

WOD

” Nasty Girls “

3 Rounds of :

7 Muscle Up

10 Hang Power Clean (60/40)

50 Squat