Posts By: Gerard

20/10/2018 CFNL WOD

Strength WOD: Bench Press 3 Reps E3MOM at 90/95/95% for 9mins Spotters must be used Pre WOD: Making the Triangle for the HSPU WOD: For time: 21 Deadlifts, 100/70 kg 9 Handstand Push-ups 100 Double Unders 15 Deadlifts, 100/70 kg 15 Handstand Push-ups 100 Double Unders 9 Deadlifts, 100/70 kg 21 Handstand Push-ups 100 Double… Read more »

19/10/2018 CFNL WOD

Strength: Front Squat 4 reps E2MOM for 8mins @ 75/75/80/80% No Max Reps Spotters to be used WOD 1: Every 1 min for 6 mins, alternating between: 18/14 Calorie Row 20 Pistols Rest 6mins WOD 2: As many reps as possible in 6 mins of: Run, 100 m 4 Ring Muscle-ups Game: Cone Slalom Wheel… Read more »

18/10/2018 CFNL WOD

Strength WOD: Press 8/8/6 reps E2MOM for 6mins @ 75/75/80% No Max Reps WOD 1: Death By Overhead Squat (Racks allowed) With a continuously running clock perform: 5 Overhead Squats, 30/20 kg in the first min 5 Overhead Squats, 30/20 kg + 5/2.5kg kg in the second min 5 Overhead Squats, 30/20 kg + 10/5… Read more »

17/10/2018 CFNL WOD

Strength WOD: Rest day WOD 1: ‘Filthy 50’ For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 16/12kg 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 20/15kg 50 Good Mornings 20/15kg 50 Wall Balls, 9/6kg 50 Burpees 50 Double Unders Compare to 15/518 Back Extensions substituted for Good mornings and torso… Read more »

16/10/2018 CFNL WOD

Strength: 20mins to establish your Deadlift 3RM Allow adequate rest time which should be no less then 3 mins on the heavier lifts. Aim to pick it up and put it down rather then dropping it as this would be a ‘No Rep’ in a Power Lifting Comp!! WOD: For 3 cycles: AMRAP in 3… Read more »

15/10/2018 CFNL WOD

Strength: Press 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: 10-8-6-8-10 reps, for time of: Strict Handstand Push-up Chest-to-bar Pull-up (12min cap) WOD 2: ‘Bodyweight Fran’ 21-15-9 reps, for time of: Burpee Pull-up (8min cap) WOD 3: For time: 100… Read more »

14/10/2018 CFNL ‘Member WOD Sunday’

Strength: Back Squat 4 reps E2MOM for 8mins @ 75/75/80/80% Max Reps on final set Spotters to be used Member WOD (‘Attila’): ‘Go Heavy or…’ Part A: Power Output WOD.. As many reps as possible in 8 mins of: Squat Clean & Split Jerk (choose load) Your score is the reps x weight you chose…. Read more »

13/10/2018 CFNL WOD

Strength: Bench Press 3 reps E2MOM for 10mins @ 80/80/85/85/85% 1RM Spotters must be used WOD 1: For time: 20 Sandbag Walking Lunges, 25/15 kg — then — 6-12-18-24 reps of.. Ring Dips Sumo Deadlift High-pulls, 50/35 kg (11 min cap) Sandbags must be placed on shoulders behind head WOD 2: Tabata alternating between Floor… Read more »

12/10/2018 CFNL WOD

Strength: Deadlift(deload) 5 reps E2MOM @ 65% for 6mins WOD 1: ‘Jackie’s cousin’ For time: 30 Pull-ups 50 Thrusters, 20/15 kg 500/400m Rows (8min cap) WOD 2: Team Row (2’s) Every 1 min for 14 mins, alternating between: Max Effort Row Rest 1 min The rest is when the team mate is rowing so you… Read more »

1/10/2018 CFNL WOD

Strength: Back Squat 10reps E3MOM for 9mins @ 60%1RM WOD 1: 5 rounds for time of: 15.11 Calorie Row 10 Bar Facing Burpees (12min cap) 6min rest WOD 2: For time: 100 Double Unders 10/7 Muscle-ups 100 Double Unders (6min cap) Core: Seated MB Torso Twist 20 – 30 reps 9/6/or 3kg Feet off floor