Posts By: Gerard

22/9/2017 CFNL WOD

WOD 1: ‘Jeremy’ 21-15-9 reps, for time of: Overhead Squat, 42.5/30kg Burpee No racks allowed 12min cap Compare to 29/11/16 WOD 2: In teams of 2 50-40-30 reps, for time of: Single Arm Dumbbell Overhead Walking Lunge, 22.5/15 kg Pull-up Each partner must complete 10 reps before switching (for both movements). They must then use… Read more »

21/9/2017 CFNL WOD

Strength: Back Squat 3 x 3 Reps @ 85/85/90% 1RM No Max Reps 2-3 min rest periods 12 mins WOD 1: Each for time: Row 500 m Row 2000 m Record both your 500m time and your overall 2km time (Monitors will be set up to record this) Note: The 500m time is part of… Read more »

20/9/2017 CFNL WOD

Good luck to everyone taking part in the CrossFit Team Series Strength: Bench Press 3 sets 5 reps @ 70% 1RM Rest 90secs No Max Reps WOD: Part A.. 8min to establish your Hang Squat Snatch 1 Rep Max. Then move straight into.. Part B 3 rounds for time of: 4 Kettlebell Squat Snatches, 24/16… Read more »

19/9/2017 CFNL WOD

Strength: Deadlift 5 x 3 Reps @ 80/80/80/85/85% 1RM Max Reps on final set 2min rest periods (No Touch and go reps allowed) 12mins Muscle Up Practise: 10mins WOD 1: As many reps as possible in 5 mins of: 1 Farmers Walk (Bumper Plates), 15/10 kg, 20 m 8 Strict Pull-ups 2 x 15/10kg plates… Read more »

18/9/2017 CFNL WOD

Strength: Press 3 sets 5 reps @ 60% 1RM No Max Reps Rest 90secs Olympic Lifting (Complex): Snatch Pull > High Hang Power Snatch > Heaving Snatch Balance = 1 rep Perform 5 reps then build weight up to 70% of Squat Snatch,focus is on technique and speed of barbell (HH PS) and dropping under… Read more »

17/9/2017 CFNL WOD

Pre WOD: The single arm KB Cluster Hero WOD: ‘Bowen’ 3 rounds for time of: Run, 800 m 7 Deadlifts, 125/85kg 10 Burpee Pull Ups 14 Single Arm Kettlebell Thrusters, 24/16 (7 each arm) 20 Box Jumps, 24/20 in 30min cap Who this WOD is named after.. Captain Jeffrey Bowen, of Alexander, North Carolina, died… Read more »

16/9/2017 CFNL WOD

Strength: Bench Press 3 x 2 Reps @ 90/90/95% 1RM Max Reps on final set 3-4 min rest periods Spotters must be used and aim to fully complete each set even if you need to break up the reps. WOD: Every 1 min for 10 mins do: 3 Hang Power Clean & Jerks, 75% 1RM… Read more »

15/9/2017 CFNL WOD

Strength: Front Squat 4 x 4 Reps @ 75/75/75/80% 1RM No Max Reps Pause at the bottom of each rep. 2min rest periods WOD 1: Death By Handstand Push-up With a continuously running clock perform: 2 Handstand Push-ups in the first 1 min, 4 Handstand Push-ups in the second 1 min 6 Handstand Push-ups in… Read more »

14/9/2017 CFNL WOD

The Team series is now only days away have you registered yet??? Speak to a Coach if you are unsure of anything. WOD: ‘Eva’ 5 rounds for time of: Run, 800 m 30 Kettlebell Swings, 2/1.5 pood (32/24kg) 30 Pull-ups Compare to 28/12/15 Only Level 4’s will be allowed to Rx this WOD We… Read more »

13/9/2017 CFNL WOD

WOD 1: 12-9-6-3 reps, for time of: Power Snatch, 42.5/30kg Burpee 8min cap Rest 5 mins WOD 2: 4 rounds for time of: 10 Front Squats, 60% 1RM 10 Knees To Elbows (racks optional) 10min cap Rest 5 mins WOD 3: For time: 30 Floor Bench Press, 40/27.5 kg 60 AbMat Sit-ups 6min cap Abmat… Read more »