18/4/2019 CFNL WOD

For time:
Run, 1 mile
— then —
2 rounds of:
20 Overhead Squats, 40/30 kg
10 Muscle-ups
— then —
3 rounds of:
20 Box Jumps, 24/20 in
10 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg
— then —
Run, 1 mile

(No racks allowed)

No time cap you will finish this workout!!

17/4/2019 CFNL WOD

Power 1:
Good Mornings
Choose a weight that allows you to move quickly during the power phase. Don’t go too heavy as we will be adding weight in week 2,focus on speed!
5 reps every 90secs for 5 sets (7mins 30secs)

Power 2:
Weighted Hip Thrusts (extensions in supine positon off a bench or Box)
3 sets 5 reps at tempo 2-1-0-1 (rest 90 secs)
Choose a weight that you can perform with speed and power and one that can be progressed in weeks 2 & 3.
Partner up to help you get in and out of position

For 5 cycles:
AMRAP in 2 mins of:
15 Double Unders
6 Knees-to-elbows

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

Alternate between Hollow Hold and Hollow arch position (rolling from froint to back)
3-5 sets of 20secs
Rest 60 secs between sets

16/4/2019 CFNL WOD

Power 1:
Push Press
@ 50% 1RM Tempo 3-1-0-1
5 reps every 90secs for 5 sets (7min 30secs)
Pause at the bottom of the dip on each rep (to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Strict HSPU
Tempo 2-1-0-1
3-5 Reps Every 90secs for 6mins
Focus on sticking to the tempo and speed from the bottom to the top of the movement
Scale appropriately (no kipping is allowed)

WOD 1:
21-15-9 reps, for time of:
Shoulder Press, 70% 1RM
Dumbbell Front Rack Walking Lunge, 2 x 22.5/15 kg

WOD 2:
Tabata Push Jerk, 50/35 kg
Record total reps (No racks)

Dynamic Ring Plank
get into a full plank position with hands on rings then, alternating arms, quickly push arms forward and back to stress the mid-line more.
maintain form throughout.
10 secs on, 10 secs off x 10reps
Rest 60 secs
Repeat for 2-4 more sets

15/4/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 50% 1RM
5 reps every 90secs for 5 sets (7mins 30secs)


Power WOD 2:
Standing Broad Jumps (continuous)
5 rounds: 15 secs on , 45secs off
The goal is to go for distance (with 100% effort each jump) rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.
Week 1 will not include any weight

For time:
100 Calorie Row
50 Back Squats, 60/40 kg
30 Chest-to-bar Pull-ups
10 Hang Squat Snatches, 60/40 kg
(26min cap)

(Racks are not allowed for the back squats)

14/4/2019 CFNL WOD

1 rep E3MOM for 18mins
Build to a 1 Rep Max!

2 rounds for time of:
7 Box Jump Overs, 24/20 in
7 Bar Muscle-ups
Handstand Walk, 7 m
7 Squat Cleans, 40/30 kg
7 Wall Balls, 9/6 kg
7 Burpees
Run, 400 m

13/4/2019 CFNL WOD

Strength WOD:
4 reps E2MOM for 8mins
@ 75/75/80/80%
No Max Reps

WOD 1:
Death by..
Pistol (alternating)
Starting at 2 reps add 2 reps every minute
Record total reps completed (you can include the ones completed on the round you went out on)

WOD 2:
‘AMRAP Cindy’
6mins for reps..
Starting at 1 rep, add a rep each round for..
Pull Up
Push Up
Air squat

Reverse Hypers
3 sets 8-15 reps
Rest 60 secs

12/4/2019 CFNL WOD

Strength WOD:
Bench Press
3 reps E3MOM for 9mins
@ 85/90/90% 1RM
No Max reps

Every 1 min for 24 mins, alternating between:
8/5 Ring Dips
5 Power Cleans, 70% 1RM
8/5 Ring Dips
35 Double Unders

Score completed rounds including any completed reps on the round you went out on.

Assistance Work:
3 x Max Hold
Isometric Floor 2 x DB Chest Press (elbows 1 inch off floor)
Choose heaviest weight poss that allows at least a 20secs hold
Rest 60-90secs

11/4/2019 CFNL WOD

Strength WOD:
Press (deload)
5 reps E2MOM @ 70% for 6mins

Pre WOD:
The Squat Snatch and why you need to keep the bar close.

WOD 1:
For time:
7 Squat Snatches, 80% 1RM
14 Box Jump Overs, 24/20 in
5 Squat Snatches, 80% 1RM
10 Box Jump Overs, 24/20 in
3 Squat Snatches, 80% 1RM
6 Box Jump Overs, 24/20 in

WOD 2:
As many reps as possible in 6 mins of:
1 Thruster, 60/42.5 kg
1 Toes-to-bar
2 Thrusters, 60/42.5 kg
2 Toes-to-bars
3 Thrusters, 60/42.5 kg
3 Toes-to-bars

Continue adding 1 rep each round to each movement until time expires.

10/4/2019 CFNL WOD

Strength WOD:
Back Squat
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:
For time:
100 Burpees
Rest 2 mins
Row, 500 m
Record total time AND 500m time

Team WOD:
In 2’s Complete as many reps as possible in 6 mins of:
Handstand Walk, 10 m = 1 rep
20/14 Row Calories = 1 rep

Each completed movement is 1 rep and the partner must wait for the other person to complete their rep before they can switch.


9/4/2019 CFNL WOD

Pre WOD:
Bar & Ring Muscle up practise

CFG Open 18.3
2 rounds for time of:
100 Double Unders
20 Overhead Squats, 52.5/35kg
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 22.5/15 kg
100 Double Unders
12 Bar Muscle-ups

Time cap: 14 mins
Total possible reps: 928

Compare to 9/3/18

Tabata Scissors (in hollow position)