Posts By: Gerard

25/6/2019 CFNL WOD

WOD: ‘Rannie’ For time: 50 Double Unders 50 AbMat Sit-ups Run 400m after each completed round (20min cap)

21/6/2019 CFNL WOD

Strength: Front Squat 5 sets 3 reps Tempo 3-0-x-1 Moderate loading for all sets i.e. 70-75% WOD: ‘Point Break’ For time.. 9-7-5-15-12-9 Front Squat 70/47.5kg Bar Facing Burpee (15min cap) No Racks allowed for Rx

20/6/2019 CFNL WOD

WOD 1: Every 1 min for 8 mins, alternating between: Min 1: Double Kettlebell Farmers Carry, 2 x 32/24 kg Min 2: 25/17 Push-ups Rest 2 mins then.. WOD 2: Every 1 min for 8 mins, alternating between: Walking Lunge, 32/24 kg 5 (each arm) Single Arm Kettlebell Push Press, 1 x 32/24 kg Score… Read more »

19/6/2019 CFNL WOD

Strength: E3MOM x 18mins 1 Squat Snatch + 2 OHS Start at moderate weight and build to heavy sets WOD: As many reps as possible in 12 mins of: 6 Squat Snatches, 52.5/35 kg 12 Toes-to-bars 18/14 Calories Row You should be looking to complete each round in no more than 2 1/2 – 3… Read more »

18/6/2019 CFNL WOD

Strength/Skill: Every 1 min for 10 mins, alternating between: Handstand Walking or freestanding practise in min 1 Run, 100m (50% effort) in min 2 WOD: For 6 cycles: AMRAP in 3 mins of: 5 Handstand Push-ups 10 Plate Ground-to-Overheads, 15/10 kg 5 Shuttle Runs, 10 m Rest 1 min between each cycle.For each cycle continue… Read more »

17/6/2019 CFNL WOD

WOD: For time: 50/40 Row Calories 50 Double Unders 50 Box Jump Overs, kg, 30/24 in 50 Double Unders 50 Dumbbell Snatches, 22.5/15 kg 50 Double Unders 50 Burpee-to-Targets, 12/6 inch 50 Double Unders (25min cap) Finisher: ‘Beach Body Abs’ 30secs Point Plank Left leg Right arm 30secs Point plank Right leg Left arm 20… Read more »

16/6/2019 CFNL Team WOD Sunday

Team WOD Sunday: For time.. 150 Wall Balls 9/6kg 150 Russian KB Swings 32/24kg 1 mile Run (switch every 200m) Split reps up however you like (except for the run)

15/6/2019 CFNL WOD

Strength: AMRAP x 6 MINUTES Full Turkish Get Up Workout 4 rounds for time.. 20 Deadlift 52.5 / 35kg 20 Alternating Barbell Front Rack Lunges 52.5/35kg 20 Sit-ups

14/6/2019 CFNL WOD

WOD: Every 1 min for 20 mins, alternating between: 20/14 Row Calories 15 Burpees Finisher: ‘Beach Body Abs’ 3 sets 10 pike ups on rower 30 Russian Twists

13/6/2019 CFNL WOD

WOD: Tabata Bumper Plate Ground To Overhead, 20/15 kg Tabata Box Jump, 24/20 in Tabata Bottom-To-Bottom Air Squat Tabata Row Calories Tabata Double Kettlebell Front Rack Hold, 32/24 kg Rest one min between each tabata Record total reps for each tabata The Tabata interval is 20 secs of work followed by 10 secs of rest… Read more »