2/1/2019 CFNL WOD

Power 1 (Level 3 & 4):
Good Mornings
Choose a weight that allows you to move quickly during the power phase. Don’t go too heavy as we will be adding weight in week 2,focus on speed!
5 reps every 90secs for 5 sets (7mins 30secs)

Power 2 (All levels take part):
Weighted Hip Thrusts (extensions in supine position off a bench or Box)
3 sets 5 reps at tempo 2-1-0-1 (rest 90 secs)
Choose a weight that you can perform with speed and power and one that can be progressed in weeks 2 & 3.
Partner up to help you get in and out of position

21-15-9 reps, for time of:
Deadlift, 102.5/70kg
Handstand Push-up
(10min cap)

Compare to 6/11/17

Assistance work/Core:
This is optional (depending on time)but recommended..
Bird Dog 3 x 12 reps (rest 30secs)
Tempo: slow and controlled
Focus is on correct breathing

31/12/2018 ‘CFNL’s NYE Benchmark Girls Medley’WOD

‘CFNL’s NYE Benchmark Girls Medley’
As many reps as possible in 30 mins of:
21 Deadlifts, 100/70 kg
21 Handstand Push-ups
15 Power Cleans, 42.5/30 kg
15 Ring Dips
21 Thrusters, 42.5/30 kg
21 Pull-ups
Run, 400 m
30 Wall Balls, 9/6 kg
30 Box Jumps
Run, 800 m
30 Kettlebell Swings, 32/24 kg
30 Pull-ups
50 Double Unders
50 AbMat Sit-ups


30/12/2018 CFNL Hero WOD Sunday

Hero WOD

4 rounds for time of:
Run 800 meters (2 x 400m)
49 push-ups
49 sit-ups
49 squats

Who this WOD is named after..

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

29/12/2018 CFNL WOD

WOD 1:
For time..
30 Snatches (any type)
(10min cap)
Compare to 24/11/18

WOD 2:
Team Linda at 80/60kg BW
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 120/80 kg
Bench Press, 80/60 kg
Clean, 60/45 kg
(25min cap)

scaled options:
1, Bench Press 60/40kg
2,Floor Bench Press 40/30kg
3, Choose Load (Floor Bench Press)

Partners use 1 barbell per team and the same weight so choose one that is suitable for both people.

Only Rx and MOD 1 will bench press off and bench the other MODs are from the floor.

Rx and MOD 1 can also use 2 x 32kg KB’s for the bench press if there are no benches available when the team need them.

28/12/2018 CFNL WOD

Fight Gone Bad – Championship
5 rounds, 1 min per station, of:
Wall Ball, 9/6kg, 10 ft
Sumo Deadlift High-pull, 35/25 kg
Box Jump, 20 in
Push Press, 35/25 kg
Row Calories
Rest 1 min

27/12/2018 CFNL WOD

WOD 1:
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 42.5/30kg
(25min cap)

Hero WOD:
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 yd ,50 yd (54m) there and back- twice.
(12min cap)

24/12/2018 CFNL ’12 Days of Christmas’ WOD

For time:
1 Clean & Jerk, 70/50 kg
2 Lateral Burpee (Over Barbell)s
3 Deadlifts, 70/50 kg
4 Handstand Push-ups
5 Kettlebell Swings, 24/16 kg
6 Ring Dips
7 DB Front Rack Walking Lunges 2 x 22.5/15kg
8 Kettlebell Snatches, 24/16 kg
9 Front Squats, 70/50 kg
10 Pull-ups
11 Wall Balls, 9/6 kg
120 Double Unders

(No Racks allowed)

Advent Calendar Day 24:
Relax and have a coffee and treat in the chill out zone on us
Merry Christmas!

23/12/2018 CFNL Member WOD Sunday

1 rep E3MOM for 18mins
Build to a 1 Rep Max!

Member WOD Sunday:
Kash & Carry (craig)’s
Partner WOD..
Buy in: 1k Row (500m each)
3 rounds:
5 Squat Snatch 85% 1RM
50 DU’s (25 each)
500m Sandbag Carry (Partners must hold each end)

22/12/2018 CFNL WOD

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

For time:
30 Calorie Row
30 Lateral Burpee Over Barbells
30 Back Squats, 70% 1RM (Racks allowed)
90 AbMat Sit-ups
(12min cap)

Advent Calendar Day 22:
Max rep KB swings

21/12/2018 CFNL WOD

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

As many reps as possible in 25 mins of:
Run, 1000 m

Every 500m run counts as 1 rep but you must run back to the front door each time to complete the full block.

Advent Calendar Day 21:
Max Isometric Push Up (Time)
Chest 1 inch off floor/bench
Benches used for scaled Push Ups