12/2/2019 CFNL WOD

Strength WOD:
Deadlift
3 reps E2MOM for 10mins
@ 80/80/85/85/85%
Max Reps on final set

WOD 1:
10mins to establish your best Sumo Deadlift High-pull
3 Rep Max lift.

Pre WOD:
How to perform the Hang Squat Snatch and it’s various positions

WOD 2:
Every 2 mins for 10 mins, alternating between:
10 Hang Squat Snatches, 50% 1RM
8 Hang Squat Snatches, 60% 1RM
6 Hang Squat Snatches, 70% 1RM
4 Hang Squat Snatches, 80% 1RM
2 Hang Squat Snatches, 90% 1RM

Record total consecutive reps completed from start (30 if all rounds completed)

Assistance Work:
Minimum 10mins following the Yoga TV.

11/2/2019 CFNL WOD

Strength WOD:
Press (Deload)
10reps E3MOM for 9mins @ 60%1RM

WOD 1:
3 rounds for time of:
8 Push Press, 60/42.5 kg
2 Handstand Walks, 5 m
12/8 Pull-ups
(9min cap)

WOD 2:
In 6 mins do:
21-15-9 Alt.Kettlebell Snatches, 24/16 kg
25 Double Unders
then in the remaining time, AMRAP of:
Burpee Box Jump

Core:
Banded Face Pulls
3 sets 8-15 reps
Rest 60secs

10/2/2019 CFNL WOD

Hero WOD:
‘Jenny’
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 20/15kg
20 Back Squats, 20/15kg
Run, 400 m

Compare to 19/8/18

Team WOD (2’s):
For time:
Row, 1000 m
30 Clean & Jerks, 50/35 kg
40 Single Arm Dumbbell Overhead Walking Lunges, 22.5/15 kg

Row = 500m each
Clean and Jerks = YGIG
Lunges = switch partner every 10 reps and switch arm on your second set of 10

Core:
Core War (plank position)

Who this Hero WOD is named after…


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

9/2/2019 CFNL WOD

Strength WOD:
Bench Press
2 Reps E3MOM at 90/95/95% for 9mins
Max Reps on final set
Spotters must be used

WOD 1:
Death By Bar Muscle-up

With a continuously running clock perform:
1 Bar Muscle-up in the first min,
2 Bar Muscle-ups in the second min
3 Bar Muscle-ups in the third min…
Continuing this for as long as you are able.
(Capped at 10mins)
Score is total reps completed (this can include the reps you managed on the round you went out on)

WOD 2:
8 Strict Handstand Push-ups
Every 1 min for 5 mins.

Compare to 17/7/18

WOD 3:
3 rounds for max reps of:
max rep Toes-to-bars
max rep Ring Dips
Rest as needed but WOD is capped at 10mins

Assistance Work:
KB Shoulder reset (supine)
Choose heaviest weight you can hold for at least 2mins

8/2/2019 CFNL WOD

Strength:
Back Squat
4 reps E2MOM for 8mins
@ 75/75/80/80%
No Max Reps
Spotters to be used

Pre WOD:
The Power Clean and why the lift off sets up the rest of the lift

WOD:
7 rounds, each round for time, of:
6 Power Cleans, 60% 1RM
8 Pull-ups
15 Double Unders

Rest 30 secs between each round.
Score total time including rest periods

Core:
Floor L-Sits
Tabata

7/2/2019 CFNL WOD

Strength WOD:
Press
8/8/6 reps E2MOM for 6mins
@ 75/75/80%
No Max Reps

WOD:
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

There is no time cap, you WILL finish this WOD!!

Compare to 24/6/17

Core:
Prone Cobra
10secs on, 10 secs off x 10 reps
1-3 sets
Rest 60-90 secs

6/2/2019 CFNL WOD

PreWOD:
Handstand practise and rowing technique

WOD:
As many reps as possible in 30 mins of:
3 reps of Run 500 m (1500m)
3 reps of Row 500 m (1500m)

Each row and run is 1500m but is split into 3 reps each so at the end if you have rowed 1200m of the 1500m you will get 2 reps to add to your total

5/2/2019 CFNL WOD

Strength WOD:
Deadlift
3 reps E3mom for 15mins
Establish a 3 Rep Max
All levels to take part but level 2’s will work up to a moderate weight without maxing out with focus on form and slow tempo

WOD:
CrossFit Games Open 16.4 / 17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 102.5/70kg
55 Wall Balls, 9/6kg, 10/9 ft
55 Calorie Row
55 Handstand Push-ups

If 55 Handstand Push-ups are completed, the athlete will move back to the barbell and begin another round.

Compare to 17/3/17

Assistance Work:
Partner stretch
Hamstrings & Glutes

4/2/2019 CFNL WOD

Strength WOD:
Press
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:
Every 1 min for 8 mins, alternating between:
12/8 Chest-to-bar Pull-ups in first min
50 Double Unders in second min
12/8 Chest-to-bar Pull-ups in third min
60 Double Unders
12/8 Chest-to-bar Pull-ups
70 Double Unders
12/8 Chest-to-bar Pull-ups
80 Double Unders

WOD 2:
For time:
Run, 800m
30 Burpee Pull-ups
Row, 400m

(11min cap)

Core:
L-Hang
5 x Max time

3/2/2019 CFNL WOD

Strength:
Back Squat
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set
Spotters to be used

Member WOD:
‘Charlie Hargrove’
For time:
21-15-9
Front Squats, 60/42.5 kg
Dumbbell Shoulder-to-Overheads, 2 x 22.5/15 kg
Rest 3 mins
9-15-21
Front Squats, 60/42.5 kg
Dumbbell Shoulder-to-Overheads,
2 x 2.5/15 kg

Assistance work:
Rower Leg Curls 3 x 15 20 reps

Core:
DB Windmills
Tabata