10/11/2018 CFNL WOD

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

&

Deadlift (deload)
5 reps E2MOM @ 70% for 6mins

WOD:
Every 1 min for 9 mins, alternating between:
2 Squat Clean & Split Jerk, 85% 1RM
50 Double Unders
11 Lateral Burpee Over Barbells

9/11/2018 CFNL WOD

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

Pre WOD: Scaling the Ring Muscle Up

WOD:
For time:
3 rounds of:
12 Pull-ups
24 Kettlebell Snatches, 24/16 kg
— then —
4 rounds of:
20 Wall Balls, 9/6 kg
5/3 Muscle-ups

(18min cap)

Note: This is all one WOD

7/11/2018 CFNL WOD

WOD 1:
In 6 mins do:
Row, 400/350 m
then in the remaining time, AMRAP of:
5 Handstand Push-ups
10 Hang Power Cleans, 40/27.5 kg
15 AbMat Sit-ups

WOD 2:
For time:
Run, 400 m
20 SA Dumbbell Overhead Walking Lunges, 1 x 22.5/15 kg
10 Burpee Pull-ups

OH Lunges: Athlete changes arm after 10 reps
Burpee Pull Ups: shorter athletes go on lower bar the rest on the high bars

WOD 3:
12 Rnd Tabata consisting of..
Push Jerk, 60% 1RM (No racks allowed)
Handstand Walk (1 black mat counts as one rep)
Box Jump Over, 30/24 in

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 12 intervals.
Tabata score is the total reps performed in all of the intervals.

6/11/2018 CFNL WOD

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

WOD:
21-15-9 reps, for time of:
Double Under
Ring Dip
Calorie Row
Toes-to-bar

Assistance Work:
2 minute Partner Pec Stretch followed by
1 minute Prone Cobra

5/11/2018 CFNL WOD

Strength WOD:
Deadlift
2 Reps E3MOM at 90/95/95% for 9mins
No Max reps.
The goal is always to pick the load up and put back down with form. Dropping should only be because you have lost form or grip!!

Pre-WOD:
Building confidence at going under the bar..
5-10 mins working through this complex (1 rep each), keep weight low and work on speed under the bar.
-Snatch Balance
-Pressing Snatch Balance
-Muscle Snatch into Pressing Snatch Balance
-Low Hang Squat Snatch
-Squat Snatch

WOD:
‘Squat Snatch Isabel’
For time:
30 Squat Snatches,
60/42.5kg
(11min cap)

Compare to 5/5/18

Assistance Work:
Tabata Hollow rocks (perform with knees bent so you can maintain an active TVA throughout the 20sec).

4/11/2018 CFNL Hero WOD Sunday

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

Hero WOD:
‘Collin’
6 rounds for time of:
Sandbag Carry, 25/15kg, 400 m
12 Push Press, 52.5/35kg
12 Box Jumps, 24/20 in
12 Sumo Deadlift High-pulls, 42.5/30kg
(35min cap)

Compare to 4/9/16

Who this WOD is named after..

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

3/11/2018 CFNL WOD

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

Pre WOD:
Power Snatch practise

WOD:
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 35/25kg

Compare to 22/7/15

WOD 2:
For time:
Handstand Walk, 5 m
9 Kettlebell Swings, 24/16 kg
Handstand Walk, 5 m
18 Kettlebell Swings, 24/16 kg
Handstand Walk, 5 m
27 Kettlebell Swings, 24/16 kg

(10min cap)

2/11/2018 CFNL WOD

Strength:
Bench Press
1 rep E3MOM for 18mins
Build to a 1 Rep Max!

WOD 1:
Every 1 min for 6 mins do:
10/7 Push-ups
6/4 Chest-to-bar Pull-ups

Rest 3 mins

WOD 2:
Death By Lateral Burpee (Over Barbell)

With a continuously running clock perform:
3 Lateral Burpee (Over Barbell)s in the first min,
6 Lateral Burpee (Over Barbell)s in the second min
9 Lateral Burpee (Over Barbell)s in the third min

Continuing this for as long as you are able.
Your score is the total reps you achieved before you went out i.e if you manged 3 reps of the third round but then went out your score is 12 reps (rnd 1 + rnd 2 + 3 reps)

1/11/2018 CFNL WOD

WOD:
As many reps as possible in 30 mins of:
20 Strict Pull-ups
Run, 450 m
20 Strict Pull-ups
Run, 450 m
20 Alt.Dumbbell Snatches, 22.5/15 kg
Run, 450 m
20 Alt.Dumbbell Snatches, 22.5/15 kg
Run, 450 m
20 Deadlifts, 60% 1RM
Run, 450 m
20 Deadlifts, 60% 1RM
Run, 450 m

31/10/2018 CFNL WOD

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

WOD 1:
Alternating Tabata
Push Jerk, 80% 1RM
Knees-to-elbow

Score total reps
(racks allowed)

WOD 2:
‘Jeremy’
21-15-9 reps, for time of:
Overhead Squat, 42.5/30kg
Burpee
(9 min cap)
No racks allowed

Compare to 4/4/18