CFW COMPS

30/10/2026

WOD 2

4 Rounds | 2:00 ON / 0:30 OFF

Every round starts with a 15-cal Erg Bike buy-in. Once the calories are done, it’s MAX reps on the DB movement for the remainder of the 2 minutes.

Rounds:

* Round 1 – Deadlifts
* Round 2 – Shoulder to Overhead
* Round 3 – Sn**ches
* Round 4 – Thrusters

Weights:

RX 22.5kg/15kg
Intermediate / Masters 15kg/10kg
Beginners 10kg/7kg

Movement Standards:

* Deadlifts: Stand tall with hips and knees fully extended.
* Shoulder to Overhead: Finish with arms locked out overhead.
* Sn**ches: Floor to overhead in one movement, finishing locked out. Single head touch
* Thrusters: Full-depth squat into a full lockout overhead.

14/10/2026

BEAUTY AND THE BEAST | WOD 3

2 MINUTES — MAX SHARED SNATCHES
Complete as many valid sn**ches as possible. Total reps count as the tiebreaker.

6 MINUTES — BUILD TO A HEAVY COMPLEX

1. Sn**ch Deadlift
2. Hang Sn**ch
3. Sn**ch

WORKING WEIGHTS

RX: Male 60kg | Female 40kg
Intermediate/Masters: Male 50kg | Female 35kg
Beginners: Male 35kg | Female 25kg

MOVEMENT STANDARDS

Sn**ch

* Bar starts on the floor and moves overhead in one continuous movement.
* Power and squat sn**ches are allowed.
* Finish standing tall, hips and knees extended, elbows locked, bar controlled overhead.

Sn**ch Deadlift

* Bar starts on the floor with a sn**ch grip.
* Lift to the hips, finishing with hips and knees extended and shoulders behind the bar.

Hang Sn**ch

* Bar starts above the knee.
* Move overhead in one continuous movement. Power and squat sn**ches are allowed.
* Finish standing tall, hips and knees extended, elbows locked, bar controlled overhead.

COMPLEX RULES

* Movements must be completed in order.
* The bar must stay in your hands throughout the complex.
* Dropping or releasing the bar between movements invalidates the lift.
* Every movement must meet the required standards.

SCORING
Primary: Heaviest successful complex.
Tiebreaker: Total valid shared sn**ches from the opening 2 minutes.

**chComplex

14/10/2026

WOD 3 Releases tonight at 7:30pm 👀🙌🏽

🎥: KDUB | Content Creation

05/10/2026

WOD 4 — MOVEMENT STANDARDS

FORMAT

You Go, I Go — Male then Female

Only one athlete works at a time. Complete each movement in order before tagging your partner to go. 1 round each!

⸻

RX

4 m Handstand Walk

* Start with both hands behind the start line.
* Both hands must cross the 4 m line.
* If you come down, you must go back to the start line

8 Bar Muscle-Ups

* Start from a full hang with arms extended.
* Finish with arms fully locked out above the bar.
* Hands must stay on the bar.

10 Chest-to-Bar

* Start from a full hang.
* Arms must be fully extended at the bottom.
* Chest must clearly make contact with the bar.

12 Pull-Ups

* Start from a full hang with arms extended.
* Chin must clearly pass above the bar.
* Full extension at the bottom of every rep.

⸻

INTERMEDIATE / MASTERS

Handstand Walk — 1 m increments

* Start with both hands behind the start line.
* Both hands must cross each 1 m marker.
* If you come down, continue from the last successfully completed distance.

8 Chest to Bar

* Full extension at the bottom.
* Chest must clearly contact the bar.

10 Pull-Ups

* Full extension at the bottom.
* Chin must clearly pass above the bar.

12 Toes to Bar

*Start from a hang with arms fully extended
*Toes must make contact with the bar

⸻

BEGINNERS

4 m Bear Crawl Out & Back

* Bear crawl 4 m forwards, then 4 m backwards to the start.
* Both hands must cross the 4 m line before changing direction.
* Both hands must cross the start line to finish.
* Knees stay off the floor.

10 Jumping Pull-Ups

* Athletes may use a box to assist with the jumping pull-up.
* Start each rep with both elbows fully locked out.
* The athlete may jump from the floor or from the box.
* Chin must clearly pass above the bar.
* Return to full elbow lockout before the next rep.

15 Ring Rows

* Start with arms fully extended.
* Body stays controlled throughout.
* Rings must make contact with the chest.
* Return to full arm extension between reps.

20 Hanging Knee Raises

* Start from a hang with arms fully extended.
* Knees must come above hip height.
* Return to full arm extension before the next rep

05/10/2026

WOD 4 is our first WOD being released!

7:30PM sharp 👀

23/09/2026

Massive Mihi to everyone that’s supported us! Not long now first workout dropping soon! 🤫

If you’ve missed out there will be a waiting list please message if you’d like to jump on the list

16/09/2026

72% of our tickets for Beauty and the Beast already gone and these are our gym that have signed up so far!

Massive shout out to everyone who’s already gotten in quick!

Ngā mihi ki a koutou katoa

16/09/2026

Registrations are now open for Beauty and the Beast!

Be sure to get in quick!

Link in bio and story! 🫡

Beauty and the Beast 🏋️‍♂️🏋️‍♀️

CrossFit Whangārei (151 Lower Dent St) 📍

Saturday November 14th 2026 🗓️

03/08/2026

Beauty & the Beast 2026 🔥

Northland’s Mixed Pairs Competition!

SAVE THE DATE
Saturday, 14 November 🗓️

151 Lower Dent Street | CrossFit Whangārei 🏟️

Find your partner and get ready to register. 💪🏾

Registrations coming soon…

02/11/2025