24/6/2017 CFNL WOD

Bench Press
3 x 3 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(which is likely)

CrossFit Games Open 14.5 / 16.5
21-18-15-12-9-6-3 reps, for time of:
Thruster, 42.5/30kg
Bar Facing Burpee

(25min cap)

Compare to 26/7/16

Assistance Work:
Turkish Get-Up
10 reps (alternating arms)
Choose load

23/6/2017 CFNL WOD

Back Squat
3 x 5 Reps @ 75/75/80% 1RM
No Max Reps
Pause briefly at the bottom of each rep.
2min rest periods

WOD 1:
Each for time:
Run: 4x 400 m

Rest 2 mins between efforts.

Compare to 17/2/17

WOD 2:
Tabata Handstand Walk

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.

One black mat counts as 2m

22/6/2017 CFNL WOD

It’s time to raise some money again for our local charity ‘Action 4 Kids’, so if you have any ideas on what we can do (CrossFit based) please email me at..

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

Every 2 mins for 10 mins do:
3 Squat Snatches, 80% 1RM
12 Pull-ups
5 x 10m Shuttle Runs

Record consecutive completed rounds from start

Assistance Work:
Heaving Snatch Balance
@ WOD weight
3 x 3 reps
Rest as needed

21/6/2017 CFNL WOD


Learning the Headstand

This exercise is a great way to improve balance and core strength,which go hand in hand with other CrossFit movements like the Handstand walk & Handstand push up.

For time:
Row, 800 m
20 Burpee Box Jump Overs
15 Burpee Box Jump Overs
20 Double Unders (Unbroken)
10 Burpee Box Jump Overs

Box Jumps are at 24/20 inch.

There is no time cap!

20/6/2017 CFNL WOD

Keep hydrated and replace lost minerals with an ice cold FitAid
available from the vending machine).

Build up to your heaviest 3 rep Deadlift for today
All Levels take part (level 2’s will practise lifts at light weight,building up to moderate weight).

As many reps as possible in 4 mins of:
Sumo Deadlift High-pull, 45/32.5 kg

Assistance Work:
Partner stretch

19/6/2017 CFNL WOD

Please read the previous posts regarding why we have decided not to switch over to the Triib booking system.
Please continue using MindBody as normal.

5 x 3 Reps @ 80/80/80/85/85% 1RM
Max Reps on final set
2-3 min rest periods
12 mins

4 rounds for time of:
6 Overhead Squats, 60/42.5 kg
18 Toes-to-bars
Row, 400 m
(Racks allowed)
16min cap

Assistance Work:
Single arm External Rotations (Humerus)
3 sets 10-15reps
2.5/kg1.25kg (plate)
Perform lying on your side

18/6/2017 CFNL WOD

Please make sure you have all read the previous post regarding us pulling out of the Triib booking system

Back Squat
3 x 5 Reps @ 75/75/80% 1RM
Max Reps on final set
No Touch and Go reps allowed.
2min rest periods


Team WOD:
in Teams of 2 (3 if odd numbers and Coach will instruct how to adjust rep scheme)
As many reps as possible in 30 mins of:
30 Back Squats, pick load
Med Ball Run, 9/6 kg, 400 m = 1 rep
30 Clean & Jerk, pick load
40 Calorie Row (each calorie =1 rep
30 Kettlebell Swings, 24/16 kg
Med Ball Run, 9/6 kg, 400 m
30 Wall Balls, 9/6 kg

Your score is reps completed multiplied by the Squat weight you choose

-The Back Squat weight you choose must be the same as the C&J weight and cannot be changed during the WOD.
-Each person must complete at least 10 reps of each weightlifting movement (including Wall Balls)
-Each person must run 200m of the 400m MedBall Carry switching over half way through.
-Each person must switch over on the same Rower after 20 calories
-Any form of Clean allowed on the C&J

Triib will NOT go ahead

I have decided that we will not be switching over to the Triib booking system and we will continue using the MindBody software.

Over the past few months I have been working solidly on the handover process with Triib to ensure everything went smoothly.Unfortunately they were unable to fulfill their promises to set up the system correctly and I was constantly finding mistakes.

This would have had a huge impact on the Box and also to the members and I was just not willing to accept that.

The more faults I found with Triib the more I realised that the MindBody system is far superior and why it is one of the most used in the world. Triib offered some nice additions like a digital whiteboard etc but what’s the point of that if people found their app. wasn’t working and their memberships were set up wrong!

Although I have wasted a lot of time and effort on this I feel this is the correct decision.

Apologies to all those who inputted their details into Triib,please be assured that I have confirmed with Triib that no payments will be taken and that we will not be going ahead with the switch.

The MindBody system is still working as normal so please continue to use this to book and buy sessions etc. as we have been doing.

Thank you all for your cooperation and see you at your next WOD


17/6/2017 CFNL WOD

Bench Press
3 x 5 Reps @ 80/80/85% 1RM (pause at chest for 1sec)
Max Reps on final set
2min rest periods

WOD 1:
For time:
30 Muscle-ups

(12min cap)

Record total reps if time capped

Compare to 22/6/16

WOD 2:
15 Push-ups

Every 1 min for 5 mins.

Record successfully completed rounds from start

16/6/2017 CFNL WOD and more reminders!

You should have received an email with your login details to our new booking system called ‘Triib’.
Please can you all make sure you login with the login details received in email….

1,Sign your Triib waivers
2, Sign your contract if on a membership
3,Complete your bank details in your Triib profile

You will need to have done these 3 things if you plan attend any classes from now on.

Please do NOT use Triib to book into classes yet,continue using the Mindbody system until we officially switch over on Monday.

Many thanks

3 sets 5 reps
@ 65% 1RM
Rest 90secs

For time:
50 Deadlifts, 60/40 kg
40 Thrusters, 40/30 kg
30 Box Jumps, 24/20 in
20 Handstand Push-ups
100 Double Unders

25min cap