Posts By: Gerard

22/2/2019 CFNL WOD

Strength: Bench Press 1 rep E3MOM for 18mins Build to a 1 Rep Max! WOD: CFG Open 19.1 15min AMRAP 19 Wall Balls 9/6kg 19 Calorie Row Core: Tabata Side Planks

21/2/2019 CFNL WOD

Strength: Rest day Pre WOD: Coach led practise of the Olympic lifts in the WOD WOD: Every 2 mins for 24 mins, alternating between: 8 Back Squats, 80/55 kg 8 Back Squats, 80/55 kg 8 Back Squats, 80/55 kg 7 Squat Cleans, 70/50 kg 7 Squat Cleans, 70/50 kg 7 Squat Cleans, 70/50 kg 6… Read more »

20/2/2019 CFNL WOD

Strength WOD: Press 4 reps E2MOM for 8mins @ 75/75/80/80% Max Reps on final set WOD 1: In 6 mins do: 40/30 Row Calories then in the remaining time, AMRAP of: 7 Power Snatches, 35/25 kg 7 Toes-to-bars WOD 2: 21-15-9 reps, for time of: Deadlift, 50% 1RM Ring Dip Calorie Row (8min cap) Assistance… Read more »

19/2/2019 CFNL WOD

Strength WOD: Front Squat 3 reps E3MOM for 9mins @ 85/90/90% Front Squat 1RM No Max Reps WOD: CrossFit Games Open 17.5 10 rounds for time of: 9 Thrusters, 42.5/30kg 35 Double Unders (25min cap) Core: Jacknife (feet in rings) 3-5 sets of 10-20 reps Superset with Static Hip Extension (bridge) 30sec hold

18/2/2019 CFNL WOD

Strength WOD: Deadlift 2 Reps E3MOM at 90/95/95% for 9mins Max reps on final set The goal is always to pick the load up and put back down with form. Dropping should only be because you have lost form or grip!! WOD 1: 6 mins to establish a weighted Strict Pull-up 3RM Those unable to… Read more »

17/2/2019 CFNL WOD

Strength: Bench Press (deload) 5 reps E2MOM @ 70% for 6mins Member WOD By ‘Sarah Fraser’: For time: Row, 600 m 50 Double Unders 40 Box Jumps, 24/20 in 30 Wall Balls, 9/6 kg 20 Pull-ups 10 Bear Complexes, 30/42.5 kg 20 Pull-ups 30 Wall Balls, 9/6 kg 40 Box Jumps, 24/20 in 50 Double… Read more »

16/2/2019 CFNL WOD

Strength: Press 10 rep E3MOM for 15mins Build to a 10Rep Max! All Levels to take part but levels 2 do not go to maximum,instead build to a modertely heavy set and work on technique. WOD: CrossFit Games Open 15.4 As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 85/55… Read more »

15/2/2019 CFNL WOD

Strength: Rest Day WOD: 3 rounds, 2 mins per station, of: Sandbag Ground-to-Overhead, 25/15 kg Row Calories Burpee Kettlebell Swing, 24/16 kg Air Squat Rest 2 mins Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations. Core: Tabata Hollow… Read more »

14/2/2019 CFNL WOD

Strength WOD: Back Squat 3 reps E3MOM for 9mins @ 85/90/90% 1RM Max reps on final set WOD 1: For time: 30 Pistols Run, 500 m 30 Pistols (8min cap) WOD 2: 6 rounds for time of: 20 Double Unders 8 Box Jump Overs, 30/24 inch (8min cap) Core: V-Ups 3 sets 10 reps Superset… Read more »

13/2/2019 CFNL WOD

Strength WOD: Bench Press 2 Reps E3MOM at 90/95/95% for 9mins No Max reps Spotters must be used Pre WOD: Ring Muscle Up drills and practise. Those proficient in this movement will practise strict ring muscle ups,bar muscle ups or strict bar muscle ups WOD: CrossFit Games Open 15.3 Complete as many rounds as possible… Read more »