12/1/2019 CFNL WOD

Power 1:
Push Press
@ 60% 1RM (of Strict Press) Tempo 3-1-0-2
5 reps every 2mins for 8mins
Pause at the bottom of the dip on each rep
(to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Deficit Strict HSPU (2-4 Inches)
Tempo 3-1-0-1
3-5 Reps Every 90secs for 6mins
Choose a height that allows you to complete the reps
You will be progressing the height next week
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box and still perform deficit reps

WOD:
Part A:
6min to establish your Overhead Squat 1RM
(racks allowed).
Then immediately move into Part B..
For time:
21 Plate Overhead Walking Lunges, 25/15 kg
30 Double Unders
15 Plate Overhead Walking Lunges, 25/15 kg
30 Double Unders
9 Plate Overhead Walking Lunges, 25/15 kg
30 Double Unders
(6min cap)
Record Part A weight and Part B time

WOD 2:
3 rounds for time of:
5 Thrusters, 60/42.5 kg
10 Burpee Box Jump Overs, 24/20 in
15/12 Row Calories
Rest 1 min

11/1/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-2-0-1
Choose a weight you can move quickly and that can be progressed in week 2 and 3
5 reps every 2mins for 10mins
Focus is on sticking to the tempo!
Perform on the floor with AbMat under shoulder blades (not lower back!)

Power 2:
Ring Dips
Tempo 3-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

WOD 1:
CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 35/25 kg
3 Bar Muscle-ups

WOD 2:
50-40-30-20-10 reps, for time of:
Floor Bench Press, 30/20 kg
AbMat Sit-up

Place AbMat under shoulder blades for bench press to increase ROM and elbows must touch floor each rep.

10/1/2019 CFNL WOD

WOD 1:
3 rounds, 30 secs per station, of:
Row
Rest 30 secs
Assault Bike Calories
Rest 30 secs
Ski Erg Calories
Rest 30 secs
Double Under
Rest 30 secs
Record total reps/calories

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Hero WOD:
‘Jerry’

For time:
Run, 1 mile (4 x 400m)
Row, 2000 m
Run, 1 mile

Compare to 9/5/18

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

9/1/2018 CFNL WOD

Power WOD 1:
Front Squat
@ 60% 1RM
5 reps every 2 mins for 8 mins
Tempo:3-2-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 5/2.5kg DB/plate by your side.
5 rounds:10 secs on , 50secs off
The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump.

WOD:
For time:
20 Dumbbell Box Step Overs, 22.5/15 kg
30/20 Chest-to-bar Pull-ups
40 Burpees
Row, 500 m

Assistance Work:
Tabata
Ski SIt
Hold weight if needed

8/1/2019 CFNL WOD

Power 1:
Push Press
@ 60% 1RM (of Strict Press) Tempo 3-1-0-2
5 reps every 2 mins for 8 mins
Pause at the bottom of the dip on each rep
(to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Deficit Strict HSPU (2-4 Inches)
Tempo 3-1-0-1
3-5 Reps Every 90 secs for 6 mins
Choose a height that allows you to complete the reps
You will be progressing the height next week
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box and still perform deficit reps

WOD 1:
For time:
21-18-15-12-9-6-3 Knees-to-elbows
42-36-30-24-18-12-6 Double Unders

WOD 2:
3 rounds, 30 secs per station, of:
Row Calories
Rest 30 secs
Handstand Push-up
Rest 30 secs
Record total reps

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,

7/1/2019 CFNL WOD

Power 1:
Good Mornings
Add 5/2.5kg more from last week
Focus on speed!
5 reps every 2mins for 8mins
Tempo:3-1-0-2
Count your tempo!

Power 2:
Weighted Hip Thrusts (extensions in supine positon off a bench or Box)
3 Sets of 4 reps at tempo 3-1-0-1
Add 5/2/5kg more then last week
Partner up to help you get in and out of movement.
Rest 90-120secs

WOD 1:
10mins to establish your Clean & Jerk 1 Rep Max for the day.

WOD 2:
8 mins to establish your SDHP 5 Rep Max for the day.

Assistance Work:
2.5/1.25kg plate external rotations
3 sets of 8-15 reps each arm
Tempo = slow and controlled
Go to fatigue not cramp!!

5/1/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 50% 1RM
5 reps every 90secs for 5 sets (7mins 30secs)
Tempo:3-1-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
5 rounds: 10 secs on , 50secs off
The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump.
Week 1 will not include any weight

WOD 1:
5-4-3-2-1 reps, for time of:
Squat Snatch, 60/42.5 kg
Muscle-up

WOD 2:
CrossFit Games Open 14.3

As many reps in 8 mins as you can of:
10 Deadlifts, 60/42.5kg
15 Box Jumps, 24/20 in
15 Deadlifts, 85/60kg
15 Box Jumps, 24/20 in
20 Deadlifts, 102.5/70kg
15 Box Jumps, 24/20 in
25 Deadlifts, 125/85kg
15 Box Jumps, 24/20 in
30 Deadlifts, 143/92.5kg
15 Box Jumps, 24/20 in
35 Deadlifts, 165/102.5kg
15 Box Jumps, 24/20 in

Compare to 12/12/17

4/1/2019 CFNL WOD

Power 1:
Push Press
@ 50% 1RM Tempo 3-1-0-1
5 reps every 90secs for 5 sets (7mins 30secs)
Pause at the bottom of the dip on each rep (to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Strict HSPU
Tempo 2-1-0-1
3-5 Reps Every 90secs for 6mins
Focus on sticking to the tempo and speed from the bottom to the top of the movement

WOD 1:
For time..
Run 2km
If you do not think you can complete this in under 12mins,please choose a scaled shorter distance i.e 1500m

WOD 2:
As many reps as possible in 9 mins of:
Handstand Walk, 10 m =
Row, 300/220 m

Completed HS walk = 2 reps, 5m = 1 rep
Completed row = 2 reps, Over half way completed = 1 rep

3/1/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-1-0-1
Choose a weight you can move quickly and that can be progressed in week 2 and 3
5 reps every 90secs for 5 sets (7mins 30secs)
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 2-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

Pre WOD:
The Hang Squat Clean: Which position is right for you?

WOD:
Every 2 mins for 18 mins, alternating between:
12 Hang Squat Cleans, 60/42.5 kg
25 Toes-to-bars
100 Double Unders

The H.Clean weight should be no higher then 60% of your full Squat Clean.

Assistance Work:
Muscle Cleans 3 x 5-8 (light load)
work on elbows moving quickly through transition and finishing high.