25/6/2019 CFNL WOD

WOD:
‘Rannie’
For time:
50 Double Unders
50 AbMat Sit-ups

Run 400m after each completed round

(20min cap)

21/6/2019 CFNL WOD

Strength:
Front Squat
5 sets 3 reps
Tempo 3-0-x-1
Moderate loading for all sets i.e. 70-75%

WOD:
‘Point Break’
For time..
9-7-5-15-12-9
Front Squat 70/47.5kg
Bar Facing Burpee
(15min cap)

No Racks allowed for Rx

20/6/2019 CFNL WOD

WOD 1:
Every 1 min for 8 mins,
alternating between:
Min 1: Double Kettlebell Farmers Carry, 2 x 32/24 kg
Min 2: 25/17 Push-ups

Rest 2 mins then..

WOD 2:
Every 1 min for 8 mins, alternating between:
Walking Lunge, 32/24 kg
5 (each arm) Single Arm Kettlebell Push Press, 1 x 32/24 kg

Score is rounds completed for each EMOM (2 scores)
Choose a weight that you can use for al the movements and a Push Up MOD that allows you to complete the volume required.

Finisher:
75 Banded Curls
75 Banded Tricep Pull-Downs

19/6/2019 CFNL WOD

Strength:
E3MOM x 18mins
1 Squat Snatch + 2 OHS

Start at moderate weight and build to heavy sets

WOD:
As many reps as possible in 12 mins of:
6 Squat Snatches, 52.5/35 kg
12 Toes-to-bars
18/14 Calories Row

You should be looking to complete each round in no more than 2 1/2 – 3 mins.

18/6/2019 CFNL WOD

Strength/Skill:
Every 1 min for 10 mins, alternating between:
Handstand Walking or freestanding practise in min 1
Run, 100m (50% effort) in min 2

WOD:
For 6 cycles:
AMRAP in 3 mins of:
5 Handstand Push-ups
10 Plate Ground-to-Overheads, 15/10 kg
5 Shuttle Runs, 10 m

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

17/6/2019 CFNL WOD

WOD:
For time:
50/40 Row Calories
50 Double Unders
50 Box Jump Overs, kg, 30/24 in
50 Double Unders
50 Dumbbell Snatches, 22.5/15 kg
50 Double Unders
50 Burpee-to-Targets, 12/6 inch
50 Double Unders
(25min cap)

Finisher:
‘Beach Body Abs’
30secs Point Plank Left leg Right arm
30secs Point plank Right leg Left arm
20 Alt V Ups

16/6/2019 CFNL Team WOD Sunday

Team WOD Sunday:
For time..
150 Wall Balls 9/6kg
150 Russian KB Swings 32/24kg
1 mile Run (switch every 200m)

Split reps up however you like (except for the run)

15/6/2019 CFNL WOD

Strength:
AMRAP x 6 MINUTES
Full Turkish Get Up

Workout
4 rounds for time..
20 Deadlift 52.5 / 35kg
20 Alternating Barbell Front Rack Lunges 52.5/35kg
20 Sit-ups

14/6/2019 CFNL WOD

WOD:
Every 1 min for 20 mins, alternating between:
20/14 Row Calories
15 Burpees

Finisher:
‘Beach Body Abs’
3 sets
10 pike ups on rower
30 Russian Twists

13/6/2019 CFNL WOD

WOD:
Tabata Bumper Plate Ground To Overhead, 20/15 kg
Tabata Box Jump, 24/20 in
Tabata Bottom-To-Bottom Air Squat
Tabata Row Calories
Tabata Double Kettlebell Front Rack Hold, 32/24 kg
Rest one min between each tabata
Record total reps for each tabata

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

Finisher:
‘Rump Pump’
2 sets..
10 2 x KB Split Squat (Left leg forward)
10 2 x KB SPlit Squat (Right leg forward)
10 2 x KB Romanian Deadlift
(DB’s can also be used)
Choose weight that is challenging but allows good form