27/5/2018 CFNL WOD

Power 1:
Banded Bench Press
@ 70% 1RM
3 sets 3 reps
Tempo:3-1-0-1
Spotters must be used

Power 2:
Plyo Push ups
5 rounds:10secs on 50secs off
Control descent then explode up,lifting hands off floor

Hero WOD:
‘DT’
5 rounds for time of:
12 Deadlifts, 70/47.5 kg
9 Hang Power Cleans, 70/47.5 kg
6 Push Jerks, 70/47.5 kg

Compare to 7/10/17

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

26/5/2018 CFNL WOD

Power 1:
Banded Squat
@ 70% 1RM
3 sets 3 reps
Tempo:3-1-0-1

Power 2:
Dumbbell Jumping Front Squats
5 sets of 10 secs on 50 secs off

Use 1 or 2 DB’s depending on your strength

Team WOD:
In 2’s ..
For time:
3 rounds of:
40 Back Squats, 60/40 kg (racks allowed)
40 Toes-to-bars
Med Ball Run, 9/6 kg, 400 m
— then —
100 Wall Balls, 9/6 kg

Each athlete must complete 50% of the reps of each movement (the med ball run must be completed by the athletes running 200m each of the 400m route) but the reps can be broken up however the team wants.

25/5/2018 CFNL WOD

WOD 1:
For time..
Row 500m
Compare 11/12/17

WOD 2:
CrossFit Games Open 12.1
7min AMRAP
Burpees
Compare to 3/10/17

WOD 3:
For time:
10 Airdyne Calories
15 Lateral Burpee Over Barbells
20 Medicine Ball Cleans, 9/6 kg
25 Box Jump Overs, 24/20 in
30 Jumping Pull-ups (bar at wrist height,scaled to head height)

(8min cap)

23/5/2018 CFNL WOD

Power 1:
Banded Deadlift
@ 70% 1RM
3 sets 3 reps
Tempo:3-1-0-1
Pause after each rep

Power 2:
Banded KB Russian Swing
5 rounds:10secs on 50secs off

WOD:
For time:
25 Strict Handstand Push-ups
50 Walking Lunges
100 AbMat Sit-ups
50 Pistols
25 Strict Pull-ups

Core:
Ring L-Sit (scale to parallettes or floor etc.)
5 Max Holds
Rest 45-60 secs

22/5/2018 CFNL WOD

Power 1:
Banded Bench Press
@ 70% 1RM
3 sets 3 reps
Tempo:3-1-0-1
Spotters must be used
2min rests

Power 2:
Plyo Push ups
5 rounds:10secs on 50secs off
Control descent then explode up,lifting hands off floor

WOD 1:
As many reps as possible in 6 mins of:
3 Front Squats, 85% 1RM
10 Ring Dips
20 Double Unders

Racks allowed for Front Squats

WOD 2:
For time:
Run, 450 m
— then —
21-15-9
Floor Bench Press, 50/35 kg
Pull-ups
(8min cap)

AbMat to be placed under shoulder blades (not lower back) to increase ROM

21/5/2018 CFNL WOD

WOD:
Every 1 min for 32 mins, alternating between:
10 Burpee Box Jumps, 24/20 in
18/15 Row Calories
50 Double Unders
20 Air Squats

20/5/2018 CFNL WOD

Regional Event 5:
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Row instead of Assault Bike
50 dumbbell box step-overs (CFNL Rx 2 x 22.5kg/15kg)
20m right-arm dumbbell overhead lunge (CFNL Rx 2 x 22.5kg/15kg)
20m. left-arm dumbbell overhead lunge (CFNL Rx 2 x 22.5kg/15kg)

Men: 24-in. box, 17-min. time cap
Ladies: 20-in. box, 22-min. time cap

Regional Event 6:
For time:
4 rope climbs
16 thrusters 70/47.5kg
3 rope climbs
12 thrusters 70/47.5kg
2 rope climbs
8 thrusters 70/47.5kg

Time cap: 7 minutes

This weekend is about having fun with the Regional WODs so If you have to wait for a rope then each athlete will take turns to complete a rep.

19/5/2018 CFNL WOD

Regional Event 3
For time:
9 muscle-ups
Handstand walk 10m
36 single-leg squats
Handstand walk 10m
9 muscle-ups
Handstand walk 10m
45 single-leg squats
Handstand walk 10m
9 muscle-ups
Handstand walk 10m
54 single-leg squats

Time cap: 13 minutes

We have switched the handstand walk obstacle course for  10m

Regional Event 4
For time:
2 rounds of:
10 snatches, 80 / 55kg
12 burpees
Then, 2 rounds of:
10 snatches, 52.5 / 35kg
12 burpees

Time cap: 9 minutes

If scaling choose a starting Snatch load around 75-80% and second load around 50-60%

18/5/2018 CFNL WOD

Power 2:
Plyo Push ups
5 rounds:10secs on 50secs off
Control descent then explode up lifting hands off the floor

Regional WOD:
‘Linda’
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift,
Bench press,
Squat clean,

Time cap: 17 minutes

We will use these pre-chosen weights…

Rx: 120/80/60kg Ladies Rx: 80/50/40kg

MOD 1: 90/60/50 kg Ladies MOD 1: 60/40/30kg

MOD 2: 60/40/40kg Ladies MOD 2:40/30/30kg

17/5/2018 CFNL WOD

Regionals WOD 1:
‘Triple 3’
For time:
3,000-m row (counts as 1 rep)
300 double-unders
3-mile run (5 x entire large 840m block followed by 2 x 400m route )

Time cap: 49 minutes

If time capped during the run, you will count each 840m lap as 2 reps and each 400m route completed as 1 rep.

i.e if you have completed  5 x 840m blocks and one 400m lap at the time cap your score is 11 reps for the run, 312 reps in total for the WOD.