20/11/2018 CFNL WOD

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

WOD 1:
For time:
30 Weighted Pistols, 1 x 24/16 kg
(10min cap)

WOD 2:
Record your best Weighted Push-up 3 Rep Max lift (spotters must be used).
(10min cap)

Compare to 6/4/18

WOD 3:
Tabata Weighted AbMat Sit-up, 9/6 kg

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

19/11/2018 CFNL WOD

WOD 1:
‘Jackie’
For time:
Row, 1000 m
50 Thrusters, 20/15kg
30 Pull-ups
(12min cap)

Compare to 19/2/18

WOD 2:
‘Hope’
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 35/25kg
Box Jump, 24/20 in
Thruster, 35/25kg
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,

Compare to 9/10/16

18/11/2018 CFNL WOD

Strength WOD:
Front Squat
3 reps E2MOM for 10mins
@ 80/80/85/85/85%
No Max reps

Pre-WOD:
Avoiding the early arm pull in the Squat Clean

WOD:
J.J.
For time:
1 Squat Clean, 85/60kg
10 Handstand Push-up (parallettes)s
2 Squat Cleans, 85/60kg
9 Handstand Push-up (parallettes)s
……….

10 Squat Cleans, 85/60kg
1 Handstand Push-up (parallettes)

(Coach will call time cap as needed)

17/11/2018 CFNL WOD

Strength:
Press (deload)
5 reps E2MOM @ 65% for 6mins

WOD 1:
For time:
Run, 1600 m
Rest 4 mins
Run, 800 m
Rest 3 mins
Run, 400 m

Compare to 3/4/18

WOD 2 (Game):
Rowling

Assistance Work:
Partner Stretch
Calves & Hamstrings

16/11/2018 CFNL WOD

Strength WOD:
Bench 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)

Pre WOD:
The Squat Snatch

WOD 1:
3 rounds for time of:
12 Burpees
8 Squat Snatches, 45/30 kg
Run, 200 m

(11min cap)

WOD 2:
For time:
100 Double Unders
— then —
21 Floor Bench Press, 45/30kg
21 Toes-to-bars
15 Floor Bench Press, 45/30kg
15 Toes-to-bars
9 Floor Bench Press, 45/30kg
9 Toes-to-bars
— then —
100 Double Unders

(11min cap)

15/11/2018 CFNL WOD

Strength:
Deadlift
1 rep E3MOM for 18mins
Build to a 1 Rep Max!
All Levels to take part but levels to do not go to maximum,instead build to a moderately heavy set and work on technique.

WOD:
As many reps as possible in 14 mins of:
20/14 Calories Row
20 Box Jumps, 24/20 inch

14/11/2018 CFNL WOD

Pre WOD:
Using the Hips for the Power Snatch

WOD 1:
‘Randy’
For time:
75 Power Snatches, 35/25kg
The weight you choose should be no more than 50% of your 1RM
(10min cap)
Compare to 9/4/18

WOD 2:
‘Air Force’
For time, with 4 Burpees every min on the min:
20 Thrusters, 42.5/30kg
20 Sumo Deadlift High Pulls, 42.5/30kg
20 Push Jerks, 42.5/30kg
20 Overhead Squats, 42.5/30kg
20 Front Squats, 42.5/30kg

Core:
Bird Dog
30 secs on 30secs off x 5
Focus is on correct breathing,TVA activation and super slow tempo

Who this WOD is named after..

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty.

13/11/2018 CFNL WOD

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

WOD:
3 rounds, 1 min per station, of:
Dumbbell Front Rack Walking Lunge, 2 x 22.5/15 kg
AbMat Sit-up
Double Under
Strict Pull-up
Rest 1 min

Record total reps of all 3 rounds

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

12/11/2018 CFNL WOD

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

WOD 1:
For time:
21 Deadlifts, 102.5/70 kg
Handstand Walk, 10 m
15 Deadlifts, 102.5/70 kg
Handstand Walk, 10 m
9 Deadlifts, 102.5/70 kg
Handstand Walk, 10 m
(10min cap)

WOD 2:
For time:
30 Calorie Row
30 Push Press, 60/42.5 kg
30 Calorie Row
(10min cap)
No racks allowed

11/11/2018 Remembrance day WOD

Hero WOD ‘Murph’:
For time:
Run, 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mile

If you have a weight vest (9/6kg ) wear it for Rx +
Partition the reps however you like (not the run)

Who this WOD is named after..
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is sometimes referred to as “Memorial Day Murph.”

The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in order, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).
(Thanks to WODWELL.com for this information)