WOD

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

Pleasuredome

Today our back squats drop to 3 reps and we push a little heavier and harder on the AMRAP! Then on Saturday we start the day with a fun partner workout, then grab some coffee and food and settle in for an entertaining battle as our Red Skulls go up against CF OFB from Mangere. After that its over to Mt Eden for an afternoon of Bowls and Beats under the sun for our annual CFN Christmas Bowl Off! Details on our FB page on where and when to meet. Good Times!

Strength 

Back Squat 3 x 70%/ 3 x 80%/ MR x 90%

Hip Thruster 3 x 8

SA DB Press 3 x 8/8

WOD

” Pleasuredome ”

5 Rounds

9 Cluster (60/40)

21 Kettlebell Swing (32/24)

Rest 2 minutes

*Cluster = Squat Clean Thruster

Baby Falkel

Strength/Skill

EMOM 10

Odd : 5 Hang Squat Snatch (50% of 1 RM OHS)

Even : 40 Double Under

WOD 

” Baby Falkel ”

AMRAP 15

8 HSPU

8 Box Jump (75/60 cm)

1 Rope Climb

 

 

 

 

 

 

Joy Ride

This Saturday our Awesome NZFL Team will be competing against CF OFB after our 930am class which be another epic partner workout. Then its home to grab your hat, some sun screen and get on over to the Mt Eden Bowling Club for the Annual CFN Xmas Bowl off where we will kick off our shoes, grab a drink and roll a few ends for a laugh. No experience necessary !

Strength

Shoulder Press  5 x 65%/ 5 x 75%/ Max Reps x 85% 1 RM

Ring Dip 3 x 5-8

Sumo Deadlift High Pull 3 x 8 (build)

WOD

” Joy Ride ”

5 x 3:00/3:00

18 Thruster (42.5/30)

Max Cal Bike

Compare to : 6/7/2017

 

 

Feelin’ Chipper

Our new Intro tonight is our second last of 2017 ! Be sure to say hi if you’re doing the late classes and welcome them in to the world where pain and suffering is actually a twisted affliction we all seek daily ;-)

Skill

EMOM 10

Odd : 3/5/7 Strict HSPU

Even : 3/5/7 Strict Pull Up

WOD

” Feelin’ Chipper ”

30 DB Push Press  (22.5/15)

30 Toes To Bar

30 Wall Ball

30 Cal Row

2 Rounds

CAP 18

 

 

 

 

Force 10

Another 5-0 win from our Mighty Red Skulls in the NZ Fitness League against CF Otara on Saturday !! The morning classes were pumping as we hosted Otara’s newbies in our regular classes and everyone had a blast. And DONT FORGET our annual CFN Christmas Lawn Bowls Tourney this Saturday at Mt Eden Bowling Club. See the CFN FB page for details :)

Strength 

Deadlift  5 @ 65%/5 @ 75%/Max reps @ 85% (90% of 1 RM)

GHD Back Extension 3 x 8 reps

L-Sits 3 x ME (max effort *

*try to accumulate 60 seconds

WOD

” Force 10 ”

10 to 1 reps of

Power Clean (60/40)

Burpee Over Bar

CAP 10 minutes

Compare to : 27/11/2016