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


Back into some c n j tech after yesterdays lung buster. Then a perfect weightlifting -gymnastics wod in equal measure. Enjoy :)


E 2 M 5 R

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (build)


” Deconstruction ”



Power Clean (60/40)


Score is total reps.


The CFN Separator

A massive congrats to is due to all members of our NZFL team who competed hard for the last 5 weeks against some of NZ’s fittest gyms. Results are still pending but our Red Skulls pushed hard for the finals and performed well given the unfortunate run of illness, injuries and limited preparation in some cases…with only 3 weeks left till Christmas we expect to see classes busier than normal with our new Intros filling up fast and our new members joining the regular fray. BUT we may need to use the INFLUX booking system for our evening classes for your safety and comfort, so reminder we also have morning and lunchtime classes !! TRY a few 530am or 630am sessions and get your wod on early for a change. Coach Marcos would love to see you there!!


Back Squat 5 x 75%/ 3 x 85%/ MR x 95% (90% of 1 RM)

Hip Thruster 3 x 8 reps

SL RDL 3 x 8/8


”  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

Compare t0 : 14/6/2017

Big Balls

Classes at 730am and 930am. Our mighty Red Skulls are competing against the very tough CrossFit Raw Strength NZFL team so get on out to Howick to support our boys and girls! Wods start at 10am and should finish around 1115. Best of luck team!


” Big Balls ”


Wall Ball (13/9)

*5 Burpee OTM (alternating)

Partner A will begin with 5 burpees then continue with as many shots as possible in the remainder of the minute.

He /she will hand tag partner who does 5 burpees then continues the wall ball count until the next minute.

Lunge Butt


Shoulder Press 3 x 70%/ 3 x 80%/ Max Reps x 90% 1 RM

Banded Pull-Aparts  3 x 15

Sumo Deadlift High Pull 3 x 8 (build)


” Lunge Butt ”

7 Deadlift (120/85 kg)

20 m OH Lunge (20/10)

7 Chest To Bar Pull Up

20 m Bear Crawl

5 Rounds for Time

Coat Hanger

Skill/ Strength


Odd : 3 Hang Squat Snatch (60% of 1 RM OHS)

Even : 6 Strict Chest To Bar Pull Up


” Coat Hanger”

3-6-9-13-15-18..reps of

Thruster (42.5/30)

Toes To Bar