21/10/2017 CFNL WOD

Strength:
Press
Build up to your heaviest 3 rep Strict Press of the day
20mins
All Levels take part (level 2’s will practise lifts at light weight,building up to moderate weight and performing each rep as slow as possible).

WOD 1:
‘Death By’ Knees To Elbow

With a continuously running clock perform:
4 Knees To Elbows in the first min
6 Knees To Elbows in the second min
8 Knees To Elbows in the third min

Continuing this for as long as you are able.

Record the round (reps) you manage to complete before you went out i.e Third round would mean a score of 8 reps

WOD 2:
8 Strict Handstand Push-ups

Every 1 min for 5 mins.

Kipping will not be part of the scaled options as we are focusing on strict strength for this WOD.

Compare to 22/11/16

20/10/2017 CFNL WOD

Gymnastics:
Rope climbing technique practise
5-8mins
(Advanced will practise Legless rope climb and and L-Sit Rope climb).

WOD:
3 rounds, 1 min per station, of:
Deadlift, 60/40 kg
Hand Release Push-Up
Pull-up
Dumbbell Overhead Walking Lunge, 1 x 22.5/15 kg
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Core:
Battle Rope (arms/hands moving up and down simultaneously)
3 sets of 20 secs

19/10/2017 CFNL WOD

Strength:
Back Squat
3 x 2 Reps @ 90/90/95% 1RM
Max Reps on final set
3-4 min rest periods

Pre WOD:
Squat Clean practise building up to WOD weight

WOD 1:
Every 1 min for 8 mins, alternating between:
3 Squat Cleans, 85% 1RM in first min
12 Handstand Push-ups in second min and so on..

Rest 8 -10mins

WOD 2:
For time:
21 Power Snatches, 42.5/30kg
9 Lateral Burpee (Over Barbell)
15 Power Snatches, 42.5/30kg
15 Lateral Burpee (Over Barbell)
9 Power Snatches, 42.5/30kg
21 Lateral Burpee (Over Barbell)

10min cap

Power Snatch should be around 65-70% 1RM (of your Power Snatch)

Scale up if necessary (Rx +)

18/10/2017 CFNL WOD

Strength:
Bench Press(deload)
3 sets 5 reps
@ 60% 1RM
Rest 90secs
(10mins)

WOD:
For time..
Run 5km
35min cap

17/10/2017 CFNL WOD

Strength:
Deadlift
4 x 5 Reps @ 70/70/70/75% 1RM
Max Reps on final set
2min rest periods
(No Touch and go reps allowed)

WOD:
Part A
8 minutes to record your best Overhead Squat 3 Rep Max lift.
(Racks allowed)

Compare to 15/1/16

Then move straight onto..

Part B
As many reps as possible in 8 mins of:
Run, 100 m = 1 rep
8 Pistols
10 Toes-to-bars
12 Kettlebell Swings, 24/16 kg

Record OHS squat weight & Part B reps

16/10/2017 CFNL WOD

WOD 1:
In 5 mins do:
Row, 800 m
then in the remaining time, AMRAP of:
Ring Dip

WOD 2:
3 rounds for time of:
13 Chest-to-bar Pull-ups
Handstand Walk, 10 m
8min cap

WOD 3:
‘Annie’
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

10min cap

Compare to 12/1/17

15/10/2017 CFNL WOD

Strength:
Front Squat
5 x 3 Reps @ 80/80/80/85/85% 1RM
No Max Reps
2-3 min rest periods
12 mins

Hero WOD:
‘Monti’
5 rounds for time of:
50 Barbell Step-ups, 20/15kg plate, 20 in
15 Cleans, 60/42.5kg
50 Barbell Step-ups, 20/15kg plate, 20 in
10 Snatches, 60/42.5kg

Any type of Clean and Snatch allowed as long as it is taken from floor each rep.

Step ups must be alternating legs.

30min cap (record total reps)

Who this WOD is named after..

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

14/10/2017 CFNL WOD

Strength:
Press
3 sets 5 reps
@ 65% 1RM
Rest 90secs
No Max reps

WOD 1:
Power Output with Buy in
In 6 mins do:
10 Row Calories
20 Push-ups
then in the remaining time, AMRAP of:
Max Rep Push Press, pick load

No Racks allowed

Your score is the weight you choose for the Push press multiplied by how many reps you achieved (in the push press only)

WOD 2:
The European Championship 17.2
For time:
10 Burpee Box Jump Overs, 24/20 in
20 Row Calories
40 Dumbbell Snatches, 22.5/15 kg
80 Double Unders
(7 min cap)

Scaled will include 12/8kg KB snatches and 80 Single Unders

Both Heads of DB must touch the floor and alternate arms used.

13/10/2017 CFNL WOD

Strength:
Bench Press
5 x 3 Reps @ 80/80/80/85/85% 1RM
Max Reps on final set
2-3 min rest periods
12 mins

WOD:
‘Nancy’
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 42.5/30kg

25min cap

Compare to 20/3/17

12/10/17 CFNL WOD

Strength:
Deadlift
Build to your heaviest 1 rep of the day
20mins
All levels to take part,Level 2’s will build to a heavy set but will not go to 100% effort.

Pre-WOD:

10mins rest to loosen off after the Deadlifts
(Coach led)

WOD 1:
A single set of Pull-ups for Max reps (kipping allowed).

WOD 2:
10-12-14-16 reps, for time of:
Strict Pull-up
Air Squat
AbMat Sit-up

12min cap

Kipping will not be allowed in the sclaed options