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

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.


Nasty Girls


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


Muscle Up Progressions


” Nasty Girls ”

3 Rounds of :

7 Muscle Up

10 Hang Power Clean (60/40)

50 Squat


A great night was had by all at Fridays sing-a-long. Now its down to bidness. Only a month to Spring and soon the water will be warm and the beaches ready for playtime. Get your week started well with Snatch Day!


Squat Snatch 3 x 3 reps

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps


” Insinkerator ”

OTM 18 (6 rounds)

:30/:30 rest

Min 1 : Power Snatch (50/35)

Min 2 : Overhead Squat

Min 3 : Cal Row


Work for 30 secs / rest for 30 secs then transition to next exercise.

Score each movement separately.


Get your wod on with Coach Marcos with classes at 730am and 930am. JCF at 830am.

Partner WOD

“ Wingman ”

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