Posts By: Gerard

18/4/2019 CFNL WOD

WOD; For time: Run, 1 mile — then — 2 rounds of: 20 Overhead Squats, 40/30 kg 10 Muscle-ups — then — 3 rounds of: 20 Box Jumps, 24/20 in 10 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg — then — Run, 1 mile (No racks allowed) No time cap you will finish this… Read more »

17/4/2019 CFNL WOD

Power 1: Good Mornings Choose a weight that allows you to move quickly during the power phase. Don’t go too heavy as we will be adding weight in week 2,focus on speed! 5 reps every 90secs for 5 sets (7mins 30secs) Tempo:3-1-0-1 Power 2: Weighted Hip Thrusts (extensions in supine positon off a bench or… Read more »

16/4/2019 CFNL WOD

Power 1: Push Press @ 50% 1RM Tempo 3-1-0-1 5 reps every 90secs for 5 sets (7min 30secs) Pause at the bottom of the dip on each rep (to remove the help of the stretch shortening cycle) and also after each rep Power 2: Strict HSPU Tempo 2-1-0-1 3-5 Reps Every 90secs for 6mins Focus… Read more »

15/4/2019 CFNL WOD

Power WOD 1: Front Squat @ 50% 1RM 5 reps every 90secs for 5 sets (7mins 30secs) Tempo:3-1-0-1 Then.. Power WOD 2: Standing Broad Jumps (continuous) 5 rounds: 15 secs on , 45secs off The goal is to go for distance (with 100% effort each jump) rather then reps,so jump as far as possible each… Read more »

14/4/2019 CFNL WOD

Strength: Press 1 rep E3MOM for 18mins Build to a 1 Rep Max! WOD: 2 rounds for time of: 7 Box Jump Overs, 24/20 in 7 Bar Muscle-ups Handstand Walk, 7 m 7 Squat Cleans, 40/30 kg 7 Wall Balls, 9/6 kg 7 Burpees Run, 400 m

13/4/2019 CFNL WOD

Strength WOD: Deadlift 4 reps E2MOM for 8mins @ 75/75/80/80% No Max Reps WOD 1: Death by.. Pistol (alternating) Starting at 2 reps add 2 reps every minute Record total reps completed (you can include the ones completed on the round you went out on) WOD 2: ‘AMRAP Cindy’ 6mins for reps.. Starting at 1… Read more »

12/4/2019 CFNL WOD

Strength WOD: Bench Press 3 reps E3MOM for 9mins @ 85/90/90% 1RM No Max reps WOD: Every 1 min for 24 mins, alternating between: 8/5 Ring Dips 5 Power Cleans, 70% 1RM 8/5 Ring Dips 35 Double UndersScore completed rounds including any completed reps on the round you went out on. Assistance Work: 3 x… Read more »

11/4/2019 CFNL WOD

Strength WOD: Press (deload) 5 reps E2MOM @ 70% for 6mins Pre WOD: The Squat Snatch and why you need to keep the bar close. WOD 1: For time: 7 Squat Snatches, 80% 1RM 14 Box Jump Overs, 24/20 in 5 Squat Snatches, 80% 1RM 10 Box Jump Overs, 24/20 in 3 Squat Snatches, 80%… Read more »

10/4/2019 CFNL WOD

Strength WOD: Back Squat 8/8/6 reps E2MOM for 6mins @ 75/75/80% Max Reps on final set (complete at least 6 reps even if not unbroken) WOD 1: For time: 100 Burpees Rest 2 mins Row, 500 m Record total time AND 500m time Team WOD: In 2’s Complete as many reps as possible in 6… Read more »

9/4/2019 CFNL WOD

Pre WOD: Bar & Ring Muscle up practise WOD: CFG Open 18.3 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 52.5/35kg 100 Double Unders 12 Muscle-ups 100 Double Unders 20 Dumbbell Snatches, 22.5/15 kg 100 Double Unders 12 Bar Muscle-ups Time cap: 14 mins Total possible reps: 928 Compare to 9/3/18 Core:… Read more »