16/12/2017 CFNL WOD

Strength:
Press
Build to your heaviest 5 rep of the day
20mins

WOD 1:
As many reps as possible in 4 mins of:
3 Push Press, 80% 1RM
6 Pull-ups
12 Double Unders (Unbroken)s
(Racks allowed)

Rest 6mins

WOD 2:
For time:
Row, 300 m
— then —
5 rounds of:
8 Dumbbell Snatches, 22.5/15 kg
10 Air Squats

8min cap

Alternate arms on the DB Snatch and perform 8 in total (not each arm).

15/12/2017

Pre WOD:
Power Clean technique work

WOD:
For time:
21 Power Cleans, 65% 1RM
Run, 800 m
15 Power Cleans, 65% 1RM
Run, 600 m
9 Power Cleans, 65% 1RM
Run, 400 m
3 Power Cleans, 65% 1RM
Run, 200 m

18min cap

Advent Calendar Day 14:
Team Rope climb
2 teams go head to head in a Rope climb AMRAP
Scaled options will be..
1,Climb so feet reach half way
2,Floor climb with feet on 5kg plate (person lies on back with legs extended and both feet on 5kg plate,they then pull themselves up to standing position.without their feet leaving the plate.

14/12/2017 CFNL WOD

Strength:
Back Squat
3 x 3 Reps @ 85/85/90% 1RM
No Max Reps
2-3 min rest periods
12 mins

WOD:
‘Mary’s nasty little sister’
As many reps as possible in 10 mins of:
5 Handstand Push-ups
6 Weighted Pistols, 1 x 24/16 kg
7 Weighted Strict Pull-ups, 9/6 kg (medball)

-Kipping HSPU’s allowed
-Med Balls to be placed between knees or feet for the Pull Ups
-Only one KB used for the Pistols legs must alternate each rep

Advent Calendar Day 14:
Dead-hang Competition
Who can hang the longest?

 

13/12/2017 CFNL WOD

Strength:
Bench Press
3 sets 5 reps
@ 70% 1RM
Rest 90secs
No Max Reps

WOD:
For time:
125 Double Unders
25 Medicine Ball Cleans 9/6kg
50 Ring Dips
Row, 750 m
100 Overhead Squats, 20/15 kg

Advent Calendar Day 13:
Sally goes up Sally goes down:
Push Up
Scaled options:
Box Push Ups

12/12/2017 CFNL WOD

Strength:
Sumo Deadlift
5 x 3 Reps @ 80/80/80/85/85% 1RM
Max Reps on final set
2min rest periods
(No Touch and go reps allowed)
12mins

WOD 1:
CrossFit Games Open 14.3
As many reps in 8 mins as you can of:
10 Deadlifts, 60/42.5kg
15 Box Jumps, 24/20 in
15 Deadlifts, 85/60kg
15 Box Jumps, 24/20 in
20 Deadlifts, 100/70kg
15 Box Jumps, 24/20 in
25 Deadlifts, 125/85kg
15 Box Jumps, 24/20 in
30 Deadlifts, 142.5/92.5kg
15 Box Jumps, 24/20 in
35 Deadlifts, 165/100kg
15 Box Jumps, 24/20 in

Rest 8 mins

WOD 2:
For time:
5 Hang Squat Snatches, 45/32.5 kg
10 Pull-ups
4 Hang Squat Snatches, 45/32.5 kg
10 Pull-ups
3 Hang Squat Snatches, 45/32.5 kg
10 Pull-ups
2 Hang Squat Snatches, 45/32.5 kg
10 Pull-ups
1 Hang Squat Snatch, 45/32.5 kg
10 Pull-ups
(8min cap)

Advent Calendar Day 12:
2 min AMRAP
Junk Yard Dog (1min per partner)
Winning team gets rest of the group to put their equipment away for both WODs

11/12/2017 CFNL WOD

Strength:
Press
3 sets 5 reps
@ 60% 1RM
No Max Reps
Rest 90secs

WOD 1 :
For time..
Row 500m

This is a single all out effort and similar to a 1 Rep Max,can be used as a marker for working out what average pace to row at for different distances

Compare to 26/2/17

WOD 2:
In Teams of 2:
Row as far as you can in 10mins switching every 300m.
The person not rowing must be in a single arm split jerk position holding a KB (you must alternate arms every time it is your go),If the person deviates from the split jerk position or lowers the weight,the partners must switch over.
The Coach will choose the KB weight for each person and the back knee must be just off the floor (just to make it a little more fun!!!).

Advent Calendar Day 11:
Bear Crawl British Bulldog

10/12/2017 CFNL WOD

Hero WOD:
‘Willy’
3 rounds for time of:
Run, 800 m
5 Front Squats, 100/70kg
Run, 200 m
11 Chest-to-bar Pull-ups
Run, 400 m
12 Kettlebell Swings, 2/1.5 pood

40min cap

Racks Allowed

Advent Calendar Day 10:
Netball

Who the Hero WOD is named after..
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

9/12/2017 CFNL WOD

Strength:
Bench Press
3 x 2 Reps @ 90/90/95% 1RM
Max Reps on final set
3-4 min rest periods
Spotters must be used and aim to fully complete each set even if you need to break up the reps.

CFNL 5 Year Anniversary WOD:
1 round,5 movements & 5 mins per station, of:
Row Calories
Burpee
Toes-to-bar
Farmer carry – bumper plate, 20/10 kg
Muscle-up

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 5 mins,
the clock does not stop or reset between stations.
Record total reps

Advent Calendar Day 9:
TBA

8/12/2017 CFNL WOD

WOOHOOOO!! CFNL IS FIVE YEARS OLD TODAY!!

JOIN US TOMORROW FOR A SPECIAL WOD TO CELEBRATE OUR BOX BIRTHDAY!

WOD 1:
20mins to establish your
Power Clean 1 Rep Max.
(mats to be used)

WOD 2:
For 4 cycles:
AMRAP in 30 secs of:
Push Jerk, 70% 1RM

Rest 1:30 between each cycle.
For each cycle continue the AMRAP.

Strength:
Front Squat
4 x 4 Reps @ 75/75/75/80% 1RM
No Max Reps
Pause at the bottom of each rep.
2min rest periods

Advent Calendar Day 8:
Hug each person in your WOD class at the end instead of high fiving

7/12/2017 CFNL WOD

Strength:
Press (Deload)
3 sets 5 reps
@ 60% 1RM
No Max Reps
Rest 90secs

WOD 1:
3 rounds for time of:
10 Squat Snatches, 60% 1RM
10 Ring Dips
20 Double Unders
(11min cap)

WOD 2 / Assistance work for WOD 1:
Every 1 min for 6 mins, alternating between:
5 Hang Power Snatches @ 50% 1RM AND 10 Hand Release Push-Ups in first min
40 Double Unders in second min

Advent Calendar Day 7:
Limbo Competition