29/3/2019 CFNL WOD

Strength:
Back Squat
1 rep E3MOM for 18mins
Build to a 1 Rep Max!

WOD:
For time:
40 Deadlifts, 100/70 kg
30 Power Cleans, 60/40 kg
20 Kettlebell Snatches, 24/16 kg
(11min cap)

Core:
Deadbugs
3 sets of 20 reps (alternating)
Rest 60secs

28/4/2018 CFNL WOD

Pre WOD:
Handstand Walking Practise
(10min)

WOD:
‘Fight Gone Bad’
3 rounds, 1 min per station, of:
Wall Ball, 9/6kg, 10/9 ft
Sumo Deadlift High-pull, 35/25kg
Box Jump, 24/20 in
Push Press, 35/25kg
Calorie Row
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Compare to 31/7/18

Core:
Ring Side Plank
5 x 10sce hold then swap to other side
2-4 sets

27/3/2019 CFNL WOD

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

Pre WOD:
Hang Squat Clean practise

WOD 1:
9-12-15 reps, for time of:
Hang Squat Clean, 50% 1RM
Run, 200 m

WOD 2:
Every 1 min for 6 mins, alternating between:
17/12 Row Calories
15 Floor Bench Press, 42.5/30 kg
Record total rounds and reps completed (left of any unfinished round)

26/3/2019 CFNL WOD

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

WOD 1:
For time:
30 Burpees
Rest 2 mins
30 Burpees
Rest 2 mins
30 Burpees
(14min cap)

WOD 2:
Tabata Pull-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the LOWEST reps performed in any of the intervals.
(Compare to 24/3/16)

WOD 3:
5 rounds for max reps of:
max rep Strict Handstand Push-ups

25/3/2019 CFNL WOD

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

Pre WOD:
The ‘Power Snatch’
The second knee bend and how to keep the bar close.

WOD:
For 4 cycles:
AMRAP in 3 mins of:
5 Power Snatches, 75% 1RM
8 Toes-to-bars
20 Double Unders

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Assistance Work:
Film yourself doing 10 liftoffs.
Your torso should remain at the same angle as the bar travels up to above the knee (knees pulls out of the way).
Avoid shooting the butt out and or lifting the torso up too early.
Your start position must be correct for this drill to be effective,ask the coach to check it.

24/3/2019 CFNL Hero WOD Sunday

Strength WOD:
Back Squat (Deload)
5 reps E2MOM for 6 mins @ 70%

Hero WOD:
‘Nate’
Complete as many rounds as possible in 20 mins of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Assistance Work:
Kipping Hip to Rings
5 sets 4-8 reps

23/3/2019 CFNL WOD

Strength:
Bench Press
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.
Spotters must be used!

WOD:
For time..
Row 3km
Compare to 10/8/18

Assistance Work:
2 x DB Skull Crushers
3 x 6-10 reps
Choose load that allows good form but tests you each set

22/3/2019 CFNL WOD

WOD:
CFG Open 19.5
33-27-21-15-9 reps for time of:
Thrusters, 43/29kg
Chest-to-bar Pull-ups

Time cap: 20 minutes

Assistance Work:
KB Shoulder reset (supine)
2 Max Holds each arm (alternate)
Choose heaviest weight that allows at least a 60sec hold.

21/3/2019 CFNL WOD

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

WOD 1:
For time:
Run, 400 m
20/14 Handstand Push-ups
Row, 400 m
15/11 Handstand Push-ups
40 Double Unders
10/7 Handstand Push-ups
(11min cap)

WOD 2:
‘Annie’
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Assistance Work:
Headstand against wall then practise bringing knees down to chest and back to full extension i.e. the kip
Gradually increase hip drive until you are confident at driving up at full power transfer into HSPU.
Those proficient will practise a freestanding Headstand to Handstand.

20/3/2019 CFNL WOD

Strength WOD:
Deadlift
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:
For time:
150 Kettlebell Swings, 24/16 kg
(11min cap)

Team WOD 2:
As many reps as possible in 6 mins of:
Dumbbell Box Step Over, 22.5/15 kg

Switch between partner whenever you want.

Core:
KB Windmill
3 sets of 5-10 reps
Choose heaviest load you can perform with good technique