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


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


” Pinetree ”

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

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)
60 min AMRAP Waikato Draught cans.

Flavia Of The Month

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


” 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)

The Shit List

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!


 ” The Shit List “
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up
Compare to : 12/4/2017


Role Model

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 :)


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


” 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. :)


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)


” Danny ”


30 Box Jump (60/50 cm)

20 Push Press (50/35 kg )

30 Pull Up

Workout in honour of :

Daniel Sakai

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.