DJ’s Revenge

Join us at 5pm tonight for Coach Dan’s final throw down with the crew. A loud bangin’ tough workout for a larger than life guy thats been loyal to CFN and dedicated to the craft of perfecting human movement . A few drinks will follow the suffering.

STRENGTH 

Shoulder Press

5 x 75%

3 x 85%

AMRAP x 95%

Accessory :

x 5 DB Side Plank /Rev Fly

x 15 Band Pull Aparts

WOD 

” DJ’s Revenge ”

Buy In : 50/40 Cal Bike

50 Clean and Jerk (60/40)

Buy Out : 50/40 Cal Bike

* EMOM 20 Double Unders

CAP 16:00

 

2021-06-03T09:08:27+12:003rd June 2021|

Ugly Sweater

Yay its Snatch Thursday! Lots of tech work dialling speed and footwork in with a fun complex. Focal points and how we ‘influence’ the bar and shift our bodies around it with speed, confidence and accuracy. Then we get busy and real sweaty on our chipper culminating in a big burpee finish.

STRENGTH 

Every 2:00 / 5 Rounds

1 SG Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

* build in weight each round

WOD

” Ugly Sweater ”

90/70 Calorie Row
70 Wall Ball Shots (20/14)
50 Power Snatches (35/25)
30 Burpee Box Jumps (50/60 cm )

*Score = Total time it takes to complete the workout

TIME CAP : 20:00

Add 1 sec for each incomplete rep when posting results on SugarWOD

2021-06-02T19:37:01+12:002nd June 2021|

Every Thing In Moderation

Pick up something very heavy today. Needless to say this is not a deadlifting competition. If you have not been deadlifting regularly then it would be very unwise to pull multiple reps close to your 1 RM. Warm up well. Listen to your coaches and dont let EGO lead you down the path of early retirement.

STRENGTH 

Deadlift
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%

Accessory :

4 x 8 DB Bench Press

4 x 15 GHD Sit Up

WOD 

” Every Thing In Moderation ”

AMRAP 20:
200m Run
7 Deadlifts (100/70)
7/5 Calorie Assault Bike

*Score = The total amount of rounds and rep accumulated at 20:00
*The Run – 1 meter = 1 Rep

2021-06-01T20:36:48+12:001st June 2021|

Tight Rope

Two more weeks of strict pressing and pulling then we go to a new skill block practicing dynamic movement ie the kipping handstand and pull up. Todays workout will be a great examination into how far your double unders have progressed after a month of solid practice.

GYMNASTICS

Every 2 minutes / 5 Rounds
complete :
3 Weighted Pull ups (build)
3 Strict HSPU

WOD 

” Tight Rope ”

4 x 4:00/2:00 rest

3 Rope Climb
9 Deficit HSPU (4″/1″)
21/18 Cal Row

Max Double Unders in remaining time.

SCORE is TOTAL REPS

2021-05-31T19:10:23+12:0031st May 2021|

Rahoi

Week 7 and we go deep and heavy today in the back squat. Then a decent hit out involving box jumps, thrusters and burpees that will require pacing and a consistent approach.

STRENGTH

Back Squat
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%

Accessory :
x 8 DB Rows
x 5 GHD Hip Extension (5s pause at top)

WOD

” Rahoi ”

AMRAP in 12 minutes:
•12 Box Jump (50/60 cm)
•6 Thruster (42.5/30)
•6 Bar-facing burpee

 

2021-05-30T19:00:51+12:0030th May 2021|

Hang Ten

Clean and jerk tech. Then something fast, heavy and short to satisfy your Thursday CrossFit cravings.

STRENGTH

Clean and Jerk Complex

Every 2:00 / 5 Rounds
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat
1 Push Jerk

Build to a heavy complex
* barbell cannot be put down once deadlifted
*post all loads

WOD 

” Hang Ten ”

10 to 1 reps of :
Hang Power Clean and Jerk (50/35)
Toes To Bar

CAP 10:00

2021-05-26T19:27:17+12:0026th May 2021|

Hang in There

Week 4 of our strict vertical pressing and pulling block. Conditioning is a sprint in order to earn your rest. Scale or modify to allow for at least 1:00 of rest.

GYMNASTICS 

Pull Ups/Handstands

Every 2 minutes / 5 Rounds
complete :
3 Weighted Pull ups (build)
3 Strict HSPU

WOD 

” Hang in There ”

On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (50/35)

*Score = Log all times for each round. Score will be the slowest round.

2021-05-24T19:28:38+12:0024th May 2021|

Wide Awake

Into Week 2 of our second Wendler Cycle and we crank up the loads once again. Conditioning piece involves 2 fast couplets with a barbell, pull up bar and a love of burpees ;-)

STRENGTH 

Back Squat
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: AMRAP @ 90%

Accessory work :
3 x 8 DB Row
3 x 5 Pause Hip Extensions (3 sec hold at extension )

WOD

” Wide Awake ”

15-12-9
Power Snatches (42.5/30)
Chest to Bar Pull-ups

Directly Into…

15-12-9:
Overhead Squats (42.5/30)
Barbell Facing Burpees

CAP 16:00

2021-05-23T19:35:37+12:0023rd May 2021|

Happy Days

PARTNER WOD

” Happy Days  ”

0:00-10:00
100/80 Cal Row
12 Rope Climbs
MR Power Snatch (42.5/30)

10:00-20:00
75/60  Cal Row
10 Rope Climb
MR Power Snatch (50/35)

20:00-30:00
50/40 Cal Row
8 Rope Climb
MR Power Snatch (60/40)

Post 3 SEPARATE SCORES

2021-05-21T15:24:36+12:0021st May 2021|

Top Gun 2.0

Fri Yay and we ought to press heavy. Conditioning sends us out on a trot after dumbbell presses then back to hang on for a grand toes to bar finish!

STRENGTH

Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: Max reps @ 85%

Accessory :
3 x 15 Band pull Aparts
3 8 e Side plank to DB Reverse Fly

WOD

” Top Gun 2.0 ”

50 Double DB Push Press (22.5/15)
Run 1 mile
50 Toes To Bar
CAP 20

2021-05-21T14:34:40+12:0021st May 2021|