8/4/2019 CFNL WOD

Strength WOD:
Deadlift
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set

WOD:
Nicole’
Complete as many rounds in 20 minutes as you can of:
Run, 400 m
Max rep Pull-ups
(Compare to 28/5/19)

Score is total Pull Ups completed

Assistance Work:
Closed Chain Ring Bicep Curls
Focus on only the elbow flexing
3 x 5-10 slow reps
Rest 60-90secs

7/4/2019 CFNL WOD

Strength WOD:
Press
2 Reps E3MOM at 90/95/95% for 9mins
No Max reps

WOD 1:
6mins to establish your heaviest
1RM Hang Squat Clean

Pre WOD:
The Power Snatch

Hero WOD:
‘Randy’
For time..
75 Power Snatches 35/25kg
(8min cap)

6/4/2019 CFNL WOD

Strength:
Front Squat
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
No Max reps

WOD 1:
‘Kelly’
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 9/6kg
Compare to 5/4/18

Assistance Work:
Partner stretch
Quads,Glutes

5/4/2019 CFNL WOD

Strength WOD:
Bench Press
3 reps E3MOM for 9mins
@ 85/90/90% 1RM
Max reps on final set

WOD 1:
3 rounds for time of:
8 Hang Power Cleans, 60 kg
Run, 200m
(8min cap)

WOD 2:
Every 1 min for 8 mins, alternating between:
Row, 400/300 m
20 Floor Bench Press, 40% 1RM

Core:
Jacknife (feet in rings)
3 -5 sets 8-15 reps
Rest 60 secs

4/4/2019 CFNL WOD

Strength:
Deadlift
10 rep E3MOM for 15mins
Build to a 10Rep Max!
All Levels to take part but levels to do not go to maximum,instead build to a modertely heavy set and work on technique.

WOD:
5 Rnd ‘Mary’
5 rounds for time of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

(13min cap)

Assistance Work:
Rotator Cuff External Rotations (vertical)
3 x 8-15 reps 2.5/1.25kg
Alternate each set

3/4/2019 CFNL WOD

Pre WOD:
The Bear Complex and how to link the movements

WOD 1:
For time:
5 Bear Complexes, 50/35 kg
50 Double Unders
50 AbMat Sit-ups
5 Bear Complexes, 50/35 kg
(10min cap)
(linking the BC movements is allowed)

WOD 2:
21-15-9 reps, for time of:
Double Under
Toes-to-bar
Overhead Squat, 45/32.5 kg

(12min cap)

Core:
Plank
5 x 20 secs on, 10secs off
Then rest 60secs
2 -3 sets

2/4/2019 CFNL WOD

Strength:
Back Squat
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
Max reps on final set

Pre WOD:
The Power Clean

Hero WOD:
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 60/42.5kg
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Record total rounds and reps of all 5 cycles (best way to score this)

Core:
Partner Standing MB Twist
3 set race against the rest of the class
10 reps one way 10 reps the other = 1 set
Rest 60secs

1/4/2019 CFNL WOD

Strength WOD:
Press
2 Reps E3MOM at 90/95/95% for 9mins
Max reps on final set

WOD 1:
In 4 mins do:
2 Handstand Walks, 10 m
then in the remaining time, AMRAP of:
Row(m)

Score is distance rowed (m)

WOD 2:
For time..
Run 2km ( 4 x 500m block)
(12min cap)
Compare to 21/3/16

Core (optional but recommended):
2-3 sets of..
20Windscreen Wipers
10 Med Ball Torso Twists
Rest 60secs between sets

31/3/2019 CFNL Member WOD Sunday

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

Karen RA Filthy 50 plus 10 Birthday/Member Team WOD Sunday:
For time:
60 Box Jumps, 24/20 in
60 Jumping Pull-ups
60 Kettlebell Swings, 16/12 kg
60 Walking Lunges
60 Knees-to-elbows
60 Push Press, 20/15 kg
60 Good Mornings, 20/15 kg
60 Wall Balls, 9/6 kg
60 Burpees
60 Double Unders

Partition reps however you like but both athletes must do the same amount i/e 30/30

Assistance Work:
Partner Stretch each other (coach led)

30/3/2019 CFNL WOD

Strength WOD:
Bench Press
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set

WOD 1:
4 rounds for time of:
11/7 Ring Dips
Row, 250 m
(7min cap)

WOD 2:
As many reps as possible in 5 mins of:
3 Push-ups
3 Double Unders
6 Push-ups
6 Double Unders
9 Push-ups
9 Double Unders

Continue adding 3 reps each round to each movement until time expires.

Assistance Work:
3 x Max Rep 90 degree Ring Rows
Rest 90secs