Posts By: Gerard

27/5/2018 CFNL WOD

Power 1: Banded Bench Press @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Spotters must be used Power 2: Plyo Push ups 5 rounds:10secs on 50secs off Control descent then explode up,lifting hands off floor Hero WOD: ‘DT’ 5 rounds for time of: 12 Deadlifts, 70/47.5 kg 9 Hang Power Cleans, 70/47.5 kg 6 Push… Read more »

26/5/2018 CFNL WOD

Power 1: Banded Squat @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Power 2: Dumbbell Jumping Front Squats 5 sets of 10 secs on 50 secs off Use 1 or 2 DB’s depending on your strength Team WOD: In 2’s .. For time: 3 rounds of: 40 Back Squats, 60/40 kg (racks allowed) 40 Toes-to-bars… Read more »

25/5/2018 CFNL WOD

WOD 1: For time.. Row 500m Compare 11/12/17 WOD 2: CrossFit Games Open 12.1 7min AMRAP Burpees Compare to 3/10/17 WOD 3: For time: 10 Airdyne Calories 15 Lateral Burpee Over Barbells 20 Medicine Ball Cleans, 9/6 kg 25 Box Jump Overs, 24/20 in 30 Jumping Pull-ups (bar at wrist height,scaled to head height) (8min… Read more »

23/5/2018 CFNL WOD

Power 1: Banded Deadlift @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Pause after each rep Power 2: Banded KB Russian Swing 5 rounds:10secs on 50secs off WOD: For time: 25 Strict Handstand Push-ups 50 Walking Lunges 100 AbMat Sit-ups 50 Pistols 25 Strict Pull-ups Core: Ring L-Sit (scale to parallettes or floor etc.) 5… Read more »

22/5/2018 CFNL WOD

Power 1: Banded Bench Press @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Spotters must be used 2min rests Power 2: Plyo Push ups 5 rounds:10secs on 50secs off Control descent then explode up,lifting hands off floor WOD 1: As many reps as possible in 6 mins of: 3 Front Squats, 85% 1RM 10 Ring… Read more »

21/5/2018 CFNL WOD

WOD: Every 1 min for 32 mins, alternating between: 10 Burpee Box Jumps, 24/20 in 18/15 Row Calories 50 Double Unders 20 Air Squats

20/5/2018 CFNL WOD

Regional Event 5: For time: 50 handstand push-ups 50 toes-to-bars 50-cal. Row instead of Assault Bike 50 dumbbell box step-overs (CFNL Rx 2 x 22.5kg/15kg) 20m right-arm dumbbell overhead lunge (CFNL Rx 2 x 22.5kg/15kg) 20m. left-arm dumbbell overhead lunge (CFNL Rx 2 x 22.5kg/15kg) Men: 24-in. box, 17-min. time cap Ladies: 20-in. box, 22-min…. Read more »

19/5/2018 CFNL WOD

Regional Event 3 For time: 9 muscle-ups Handstand walk 10m 36 single-leg squats Handstand walk 10m 9 muscle-ups Handstand walk 10m 45 single-leg squats Handstand walk 10m 9 muscle-ups Handstand walk 10m 54 single-leg squats Time cap: 13 minutes We have switched the handstand walk obstacle course for  10m Regional Event 4 For time: 2… Read more »

18/5/2018 CFNL WOD

Power 2: Plyo Push ups 5 rounds:10secs on 50secs off Control descent then explode up lifting hands off the floor Regional WOD: ‘Linda’ 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, Bench press, Squat clean, Time cap: 17 minutes We will use these pre-chosen weights… Rx: 120/80/60kg Ladies Rx: 80/50/40kg MOD 1: 90/60/50 kg Ladies MOD 1: 60/40/30kg… Read more »

17/5/2018 CFNL WOD

Regionals WOD 1: ‘Triple 3’ For time: 3,000-m row (counts as 1 rep) 300 double-unders 3-mile run (5 x entire large 840m block followed by 2 x 400m route ) Time cap: 49 minutes If time capped during the run, you will count each 840m lap as 2 reps and each 400m route completed as… Read more »