21/8/2017 CFNL WOD

4 x 4 Reps @ 75/75/75/80% 1RM
Max Reps on final set
No Touch and Go reps allowed.
2min rest periods


WOD 1:
Part A
6 mins to establish your Thruster 1 Rep Max

No Racks allowed

Rest 2 mins then start.

Part B
For time..
10 Sumo Deadlift High-pulls, 60/40 kg
20 Ring Dips
Row, 300 m
20 Ring Dips
10 Sumo Deadlift High-pulls, 60/40 kg

10min cap (mats to be used)

Record your Thruster weight and overal time of both parts (including the 2 min rest)

WOD 2:
For time:
50 Double Unders
10-6-2 reps
Single Arm Kettlebell Squat Snatch, 1 x 24/16 kg
20-12-4 reps
Chest-to-bar Pull-ups
50 Double Unders

KB must be taken from the floor each rep and alternate arms must be used.

10min cap

20/8/2017 CFNL WOD

Good Luck to all those heading out for the rock climbing CFNL Box trip tomorrow in TunBridge Wells 

We hope you all have a great day!

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

Pre WOD:
Build to WOD weight

‘Running Grace’
For Time:
800 m Run
30 Clean & Jerks 60/42.5kg
800 m Run

20min cap

Mats to be used

C & J weight should be no higher then 65% of your 1RM as you should be looking to complete the ‘Grace’ section with minimal rests.

19/8/2017 CFNL WOD

Please read yesterday’s post about the CrossFit Games Team Series. We want to get all of you involved and just like the CF Games Open,we plan to run 2 ‘Friday Night Lights’ sessions to allow everyone to be judged.

Same sex pairs or mixed are allowed and different age categories can also complete together.

If you don’t have a partner we will find you someone and as always there will be a scaled category.

We will be adding a form to the competitions board for you to add your name or team.

Front 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)

If you don’t know your Front Squat percentages yet,take 15% off your Back squat 1RM and use that as your Front Squat 1RM (then perform at the above %)

WOD 1:
For 3 cycles:
AMRAP in 2 mins of:
Burpee Box Jump Over, 24/20 in

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

Record total reps

WOD 2:
For 5 cycles:
AMRAP in 1 min of:
AbMat Sit-up

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

18/8/2017 CFNL WOD

Press (deload)
3 x 5 Reps @ 70% 1RM
No Max Reps
90sec rest periods
10 mins
Complete all reps even if they are not unbroken.

WOD 1:
For time:
Row, 400 m
20 Push Jerks, 50/35 kg
20 Strict Pull-ups

8min cap

Racks allowed

WOD 2:
Every 30 secs for 6 mins, alternating between:
9 Push Press, 42.5/30 kg
9 Toes to Bar
18 Double Unders

Racks allowed

CrossFit Games Team Series

We are currently putting together teams (of two) to take part in the CrossFit Games ‘Team series’.
Just like the Open it will have scaled options and varying age categories. Single sex or mixed teams allowed and different ages can also compete as a team (read the info on how this is scored)
This will be a great competition and one you can all get involved in, so grab a partner or let us know you want to take part and we will find you someone to share the pain with!!
Click on the link to find out more

17/8/2017 CFNL WOD

Build up to your heaviest 5 rep Deadlift for the day
All levels to take part however Level 2’s will build weight to a relative heavy load but not Max out!

Pre WOD Mobility:
60-90 secs each side..
-Couch Stretch
-Hamstring Stretch
-Glute Stretch

‘Nasty Girls’
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 60/42.5kg

Any hang position can be used.
Weight should be no higher then 65% of your Squat Clean

Compare to 8/11/2015

16/8/2017 CFNL WOD

Handstand walking is now a common movement in CrossFit WODs and competitions,don’t avoid it just because you cannot currently do it!

Like all movements the Coach will give you tips and drills to help you progress but you have to put the practise in and that is what the WODs are for.

As always there will be scaled options for those unable to handstand walk.


Free Standing Handstand practise

Complete as many reps as possible in 12 mins of:
Row for Calories, 3 mins
Handstand Walk, 3 mins
Row for Calories, 2 mins
Handstand Walk, 2 mins
Row for Calories, 1 min
Handstand Walk, 1 min

One black mat walked counts as 1 rep
One calorie counts as 1 rep

Assistance Work:
Partner stretch session

15/8/2017 CFNL WOD

Back Squat
4 x 5 Reps @ 70/70/70/75% 1RM
Max Reps on final set
2min rest periods
(Pause briefly at the bottom of the squat)

For time:
10 Front Squats, 75% 1RM
40 Double Unders
40 AbMat Sit-ups
40 Wall Balls, 9/6 kg
40 Box Jumps, 24/20 in
10 Front Squats, 75% 1RM

14min cap

Racks allowed
Mats to be used

14/8/2017 CFNL WOD

3 x 2 Reps @ 90/90/95% 1RM
Max Reps on final set
3-4 min rest periods
Try and complete each set if possible,it does not have to be unbroken.
If you do manage 2 or more reps at 95% this is a good indication your 1RM has improved but is not a fail if you don’t!!

Complete as many rounds (see below as to how we are scoring it) in 20 minutes as you can of:
Run, 400 m
max rep Pull-ups

We score this as the toal amount of Pull ups completed.
You must go for Max reps though each time!

Compare to 6/9/16

13/8/2017 CFNL WOD

If you like what we do at CFNL (we hope so!) please help us to grow by rating us on Facebook and Google.
Big thank you to everyone who has done so already.

3 sets 5 reps
@ 60% 1RM
Rest 90secs

Olympic Lifting:
1 x Squat Snatch > 1 x Snatch Balance
Build to 65% 1 RM


As many reps as possible in 9 mins of:
1 Squat Snatch, 75% 1RM
Farmers Walk (2 x 24/16 Kettlebell), 10 m
2 Squat Snatches, 75% 1RM
Farmers Walk (2 x 24/16 Kettlebell), 20 m
3 Squat Snatches, 75% 1RM
Farmers Walk (2 x 24/16 Kettlebell), 30 m
4 Squat Snatches, 75% 1RM
Farmers Walk (2 x 24/16 Kettlebell), 40 m
5 Squat Snatches, 75% 1RM
Farmers Walk (2 x 24/16 Kettlebell), 50 m

Return to the start once you complete the full round

Every 10m Farmers carry completed counts as 1 rep

kettlebells to be put down not dropped or you repeat a 10m Farmers carry

Assistance work:
Attend Mobility class