30/10/2018 CFNL WOD

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

WOD:
For time..
Row 5km

Compare to 26/6/2018

29/10/2018 CFNL WOD

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

WOD 1:
As many reps as possible in 6 mins of:
1 Hang Squat Snatch, 75% 1RM of Full Sq.Snatch
14 Double Unders
7/5 Pull-ups

Hang must be from above the knee and you must first stand all the way up before moving into your hang position.

WOD 2:
3 rounds, 1 min per station, of:
Sumo Deadlift High-pull, 50/35 kg
Double Under
Ring Muscle-up

Record total reps
Note: there is no rest after each round.

27/10/2018 CFNL WOD

Strength:
20mins to establish your Press 10 RM
Allow adequate rest time which should be no less then 2-3 mins on the heavier lifts.

WOD:
For time..
10 Thrusters, 40/27.5 kg
9 Thrusters, 45/30 kg
8 Thrusters, 50/32.5 kg
7 Thrusters, 55/35 kg
6 Thrusters, 60/37.5 kg
5 Thrusters, 65/40 kg
4 Thrusters, 70/42.5 kg
3 Thrusters, 75/45 kg
2 Thrusters, 80/47.5 kg
1 Thruster, 85/50 kg

Score is the total reps you managed to complete before going out even if this means you did not complete the full round.

26/10/2018 CFNL WOD

WOD:
For time:
Run, 450 m
30 Kettlebell Snatches, 24/16 kg
30 Box Jump Overs, 24/20 in
30 AbMat Sit-ups
30 Row Calories
100 Double Unders
30 Row Calories
30 AbMat Sit-ups
30 Box Jump Overs, 24/20 in
30 Kettlebell Snatches, 24/16 kg
Run, 450 m

25/10/2018 CFNL WOD

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

WOD 1:
Every 1 min for 8 mins do:
1 Squat Clean & Split Jerk, 85% 1RM
30 Double Unders

A full squat clean and split jerk must be performed

WOD 2:
20-18-16-14-12 reps, for time of:
Row Calories
Dumbbell Front Rack Walking Lunge,2 x 22.5/15 kg

(11 min cap)

24/10/2018 CFNL WOD

Strength WOD:
Bench Press
2 Reps E3MOM at 90/95/95% for 9mins
No Max reps
Spotters must be used

WOD:
For time:
100 Burpees
100 Pull-ups

Assistance Work:
KB shoulder reset
1 x Max Hold each arm
Chopose heaviest weight you can mange for at least 60 secs (aiming for up to 3 mins)

23/10/2018 CFNL WOD

Strength WOD:
Deadlift
3 reps E2MOM for 10mins
@ 80/80/85/85/85%

WOD:
3 rounds for time of:
Run, 800 m
12 Dumbbell Box Step-ups, 2 x 22.5/15 kg
24 Toes-to-bars
(30min cap)

22/10/2018 CFNL WOD

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

WOD 1:
As many reps as possible in 3 mins of:
5 Squat Snatches, 60% 1RM
15/10 Push-ups

Rest 2 mins

WOD 2:
As many reps as possible in 3 mins of:
4 Squat Snatches, 70% 1RM
15/10 Push-ups

Rest 2 mins

WOD 3:
As many reps as possible in 3 mins of:
3 Squat Snatches, 80% 1RM
15/10 Push-ups

Rest 2 mins

WOD 4:
Row 500 m
This is an all out effort for time.

Compare to 25/5/18

21/10/2018 CFNL Hero WOD Sunday

Hero WOD
‘Wittman’
7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 42.5/30kg
15 Box Jumps, 24/20 in
(35min cap)

Compare to 18/9/16

Who this WOD is named after…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.