Posts By: Gerard

19/11/2017 CFNL Member WOD Sunday

Strength: Press Build to your heaviest 1 rep of the day 20mins Member WOD by¬† ‘Tim Palmer’: For time: 12 Hang Power Cleans, 60/42.5 kg 12 Handstand Push-ups 12 Row Calories 10 Hang Power Cleans, 60/42.5 kg 10 Handstand Push-ups 12 Row Calories 8 Hang Power Cleans, 60/42.5 kg 8 Handstand Push-ups 12 Row Calories… Read more »

18/11/2017 CFNL WOD

Strength: Deadlift 4 x 4 Reps @ 75/75/75/80% 1RM No Max Reps No Touch and Go reps allowed. 2min rest periods 12mins WOD: For time: 25 Kettlebell Snatches, 24/16 kg — then — 7 rounds of: 7 Back Squats, 65% 1RM 25 Double Unders — then — 25 Kettlebell Snatches, 24/16 kg Racks allowed DB… Read more »

17/11/2017 CFNL WOD

Strength: Bench Press 3 sets 5 reps @ 65% 1RM Rest 90secs WOD 1: 5 x Max Rep Toes to Bar Rest as needed 8 min cap WOD 2: 21-15-9 reps, for time of: Chest-to-bar Pull-up Ring Dip 8min cap Core: Alternating Tabata Reverse Hypers off 30inch Box & V-Ups  

16/11/2017 CFNL WOD

Strength: Press 3 sets 5 reps @ 70% 1RM Rest 90secs No Max Reps WOD: ‘Kelly’ 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 9/6kg (45min cap) Compare to 13/2/17

15/11/2017 CFNL WOD

Strength: Back Squat 3 x 5 Reps @ 80/80/85% 1RM Max Reps on final set 2-3 min rest periods 12 mins WOD 1: Every 1 min for 10 mins, alternating between: 5 Squat Snatches, 45/32.5 kg 10 Burpees 4 Squat Snatches, 55/37.5 kg 10 Burpees 3 Squat Snatches, 65/45 kg 10 Burpees 2 Squat Snatches,… Read more »

14/11/2017 CFNL WOD

WOD 1 (‘Patrick Vellner’s’ Rowing WOD) Part A: 10min EMOM Row 18/15 calories Record consecutively completed rounds Rest 5mins Then start part B For time.. Row 55 calories WOD 2: For time: Med Ball Run, 9/6 kg, 450 m Run, 450 m Med Ball Run, 9/6 kg, 450 m Run, 450 m WOD 3: Complete… Read more »

13/11/2017 CFNL WOD

Strength: Deadlift 4 x 4 Reps @ 75/75/75/80% 1RM Max Reps on final set No Touch and Go reps allowed. 2min rest periods 12mins WOD 1 Part A: As many reps as possible in 6 mins of: 11 Wall Balls, 9/6 kg 11 Box Jump Overs, 30/24 in 11 Kettlebell Swings, 24/16 kg 11 Double… Read more »

12/11/2017 CFNL WOD for Remembrance Sunday

Strength: Press (deload) 3 x 5 Reps @ 70% 1RM No Max Reps 90sec rest periods 10 mins Team Hero WOD: ‘Scooter’ In 2’s (or 3’s if you want): Complete as many rounds as possible in 30 minutes of: 30 double-unders or 60 single Unders 15 pull-ups or 15 Jumping Pull Ups 15 push-ups or… Read more »

11/11/2017 CFNL WOD

Strength: Back Squat 3 x 5 Reps @ 70/70/75% 1RM No Max Reps 2min rest periods (Pause for 1 second at the bottom of the squat) WOD 1: For time: 30 Squat Cleans,60/42.5kg Squat Clean weight should be no higher then 65% 1RM Compare to 23/9/16 WOD 2: Tabata Dumbbell Power Snatch, 22.5/16kg Alternate arms… Read more »

10/11/2017 CFNL WOD

Strength: Bench Press 3 x 3 Reps @ 85/85/90% 1RM No Max Reps 2-3 min rest periods 12 mins Aim to complete all the reps even if they are not unbroken WOD: For 3 cycles: AMRAP in 4 mins of: 8 Floor Bench Press, 50/35 kg 8 Knees To Elbows 8 Ring Dips 18 Double… Read more »