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


The afterglow of a hard fought day for the Old Silverbacks.. Today we workout with tight body positions and a piece of iron.


3 Strict HSPU

5 Strict Toes To Bar


” Nate ”


2 Ring Muscle Up


8 Kettlebell Swing (32/24)

Workout in honour of  :
Nathan Hardy
Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.


The Oracle

The weekend was packed with Red Skulls doing battle at various events with some fantastic results. Firstly Kirsty placed an awesome 3rd in the North Island Weightlifting Champs, Tommy and Chloe represented CFN and punched well above their weight in the Rising Stars Comp at CF TeRapa, and out at The AndFit 3’s our ‘Beginners’ team of Maddie, Pughsie and Lucy absolutely smashed it to place 6th out of 18 teams, and our Silverbacks of of Perty, Dave and myself raised a few eyebrows by beating out a few ‘younger’ Masters Mens teams to finish in a very respectable 3rd place… A lot is said about the willingness to suffer in the heat of competition, ‘mind over matter’ and these things will carry you through, but really its about your hard work in the weeks and months leading to these events. Consistency not just in attendance, but attitude, and attention to detail. Turn up, think, work hard, respect others and results will flourish. JS.


Back Squat

60%/3, 65%/3, 70%/3, 75%/3, 80%/3

3 Weighted Pull Up (after each set)


” The Oracle  “

9 DB Thruster (22.5/15)

Run 300 m

18 Toes To Bar

Row 300 m

3 rounds

CAP 20

Compare to : 21/3/2017


A big ‘Go smash ’em up!’ for our Girls Beginners team of Maddie, Alex and Lucy and our Mens Masters team of Perty, Dave and myself at the Andfit 3’s comp over in Mt Eden tomorrow. The heats will run all day so be sure to wear your Skull t’s and get on over after the morning classes and make some noise! We will be needing it!

“ Wingman ”

Partner WOD

Run 1 mile (8 x 200 m)

100 Toes to Bar

100 Jumping Lunge

100 Kettlebell Swing (24/16)

100 Calorie Row

*Partners /Teams must complete all reps before moving on to next exercise

Super 8

Friday is heavy squat day. The volume phase of our cycle is done so now we move to ascending loads and descending reps. And as always friday evenings in the box brings out the Men In Tights ;-) BYO.


Every 3 minutes

5 Back Squat (75%)

10 Hip Thruster (AHAP)

5 Rounds


” Super 8 ”


8 Chest To Bar Pull Up

8 Burpee

8 Box Jump (50/60 cm)



Abbey Rode

This morning we farewell long time Red Skull and Olympic lifting beast Abbey Lawson. Get in and join the always chipper 630am crew and celebrate Abbey’s new job in Welly with a great wod to go out on.


Every 3 minutes

3 Deadlift (75% of 1 RM)

3 Shoulder Press


” Abbey Road ”

4 x 4:00/4:00

9 Squat Snatch (60/40)

Max Cal Assault Bike

Score is Total cals.