Posts By: Gerard

10/12/2018 CFNL WOD

Strength WOD: Press 2 Reps E3MOM at 90/95/95% for 9mins Max reps on final set WOD: For time: Row, 1000 m — then — 4 rounds of: 14 Plate Overhead Walking Lunges, 25/15 kg 14 Knees-to-elbows 7 Push Press, 60/42.5 kg — then — 150 Double Unders Advent Calendar┬áDay 10 : Max Free standing Handstand… Read more »

9/12/2018 CFNL WOD

NLSC Opening Day Strength WOD: Deadlift (Deload) 10reps E3MOM for 9mins @ 60%1RM WOD 1: Every 1 min for 10 mins do: 8 Dumbbell Clean And Press, 22.5/15 kg Shuttle Run WOD 2: Every 1 min for 10 mins do: 10 Pull-ups Max Rep Burpee Advent Calendar Day 9: 1 Min Max Cal Ski Erg… Read more »

8/12/2018 CFNL WOD

Strength WOD: Bench Press 4 reps E2MOM for 8mins @ 75/75/80/80% Max Reps on final set WOD 1: As many reps as possible in 6 mins of: 2 Pistols 2 Push-ups 4 Pistols 4 Push-ups 6 Pistols 6 Push-ups Continue to add 2 reps each round WOD 2: As many reps as possible in 8… Read more »

7/12/2018 CFNL WOD

Strength: Back Squat 1 rep E3MOM for 18mins Build to a 1 Rep Max! WOD: 5 rounds, 1 min per station, of: Strict Weighted Pull-up, 9/6 kg Front Squat, 70% 1RM Row Calories Rest 1 min No kipping PUll Ups allowed but banded Pull Ups will be a scaled option Perform this like “Fight Gone… Read more »

6/12/2018 CFNL WOD

Strength WOD: Rest Day Pre WOD: Coach led Muscle Up drills WOD 1: 10-8-6-4-2 reps, for time of: Muscle-up Power Snatch, 60/40 kg PS should be around 70-75% of Squat Snatch 1RM (no higher!!) (11min cap) WOD 2: 40-30-20 reps, for time of: AbMat Sit-up Wall Ball, 9/6kg, 10/9 ft Advent Calendar Day 6: MB… Read more »

5/12/2018 CFNL WOD

Strength WOD: Bench Press 4 reps E2MOM for 8mins @ 75/75/80/80% Max Reps on final set WOD 1: Every 2 mins for 18 mins, alternating between: Run, 400 m Stiff Leg Bear Crawl, 30 m 75 Double Unders Advent Calendar Day 5: 2mins to score the highest amount of points on the Rowing Fish Game…. Read more »

4/12/2018 CFNL WOD

Strength WOD: Press 3 reps E2MOM for 10mins @ 80/80/85/85/85% Max reps on final set WOD: For time: 3 rounds of: 13 Toes-to-bars 13 Handstand Push-ups 75 Double Unders — then — 10 Bear Complexes, 60/42.5 kg 30 Single Arm Dumbbell Overhead Walking Lunges, 1 x 22.5/15 kg (switch arms after 15 reps) 30min cap… Read more »

3/12/2018 CFNL WOD

Strength WOD: Deadlift 8/8/6 reps E2MOM for 6mins @ 75/75/80% No Max Reps WOD 1: In 6 mins do: Run, 450 m then in the remaining time, AMRAP of: 9 Pull-ups 6 Burpee Box Jumps, 24/20 inch WOD 2: 21-15-9 reps, for time of: Row (calories) Lateral Burpee (Over Loaded Barbell) (8min cap) Advent Calendar… Read more »

2/12/2018 CFNL WOD

Hero WOD: ‘Alexander’ 5 rounds for time of: 31 Back Squats, 60/42.5kg 12 Power Cleans, 85/60kg This is a monster of a Hero WOD so you must scale this appropriately or you will be in a world of pain!! Speak to the coach for advice on what weight to choose.

1/12/2018 CFNL WOD

Strength: Bench Press 10 rep E3MOM for 15mins Build to a 10Rep Max! All Levels to take part but levels to do not go to maximum,instead build to a moderately heavy set and work on technique. WOD: 5 rounds, each round for time, of: 50 Double Unders 20/10 Push-ups 2 Squat Snatches, 85% 1RM Rest… Read more »