9/10/2018 CFNL WOD

Strength:
Press
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM

WOD 1:
Power Snatch ‘Gwen’
15-12-9 UNBROKEN reps
(8min cap)
Touch and go at floor only. Even a re-grip off the floor is a foul.
Use same load for each set. Rest as needed between sets.
Record time and weight used

WOD 2:
Tabata Wall Ball, 9/6 kg

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the TOTAL reps performed in all of the intervals.

Core:
Supine Windscreen Wipers
3 sets, 10-20reps
Rest 45secs

5/10/2018 CFNL WOD

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

WOD:
4 rounds for time of:
14 Front Squats, 60/42.5 kg
25 Double Unders
14 Burpees
25 Double Unders
(18min cap)

Racks allowed

Assistance Work:
Prone Cobra
10 x 10sec up, 10 secs rest

6/10/2018 CFNL WOD

Gymnastics:
Handstand Walking & Kipping pracitse (inc rings)
(alternate every 2mins for 16mins)

WOD:
Every 1 min for 9 mins, alternating between:
20 Air Squats
20 Air Squats
20 Air Squats
15/11 Pull-ups
15/11 Pull-ups
15/11 Pull-ups
10/7 Handstand Push-ups
10/7 Handstand Push-ups
10/7 Handstand Push-ups

Score consecutively completed rounds i.e 9 rounds if you complete everything.

Assistance /Core Work:
L-Sit Leg Lifts
2 sets of 20-30reps
Rest 90secs

7/10/2018 CFNL WOD

Strength:
Find your Bench Press 3 Rep Max
(all levels to take part)
Spotters must be used

Hero WOD:
‘Rahoi’
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 42.5/30kg
6 Bar Facing Burpees

Who this WOD is named after..

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

4/10/2018 CFNL WOD

Strength:
Press
10 reps E3MOM for 8mins
@ 60/70/70/70% 1RM
Max reps on final set

WOD:
For 3 cycles:
AMRAP in 3 mins of:
8 Push Press, 60/42.5 kg
8 Chest-to-bar Pull-ups
(No racks)

Rest 3 mins between each cycle.
For each cycle continue the AMRAP.
Record total reps

Assistance Work:
Barbell Roll Outs
3 x 10 reps
Rest 45 secs

3/10/2018 CFNL WOD

Strength:
Deadlift
3 reps E3MOM for 9 mins @ 85/90/90% 1RM
Max Reps on final set
Try to complete all reps even if they are not unbroken

WOD:
For time:
Run, 1 mile
Handstand Walk, 30 m (3 x 10m)
Run, 1 mile

30min cap

2/10/2018 CFNL WOD

Strength:
Bench Press (deload)
5 reps E2MOM @ 65% for 6mins

WOD :
In 12 mins do:
Row, 500/400 m
then in the remaining time, AMRAP of:
5 Clean & Jerks, 65/45 kg
25 Toes-to-bars
3 Clean & Jerks, 85/60 kg
25 Toes-to-bars

Any Clean or Jerk allowed but no push presses!

Assistance Work:
Turkish Get Up
6 min EMOM 1 rep (each arm)
Choose heaviest load you can do with good form

1/10/2018 CFNL WOD

Strength:
Back Squat
10reps E3MOM for 9mins @ 60%1RM

WOD 1:
5 rounds for time of:
15.11 Calorie Row
10 Bar Facing Burpees
(12min cap)

6min rest

WOD 2:
For time:
100 Double Unders
10/7 Muscle-ups
100 Double Unders
(6min cap)

Core:
Seated MB Torso Twist
20 – 30 reps 9/6/or 3kg
Feet off floor

30/9/2018 CFNL Member WOD Sunday

Power 1:
DB or KB Chest Press
Tempo 3-3-0-1
increase your weight from week 2
3 reps every 2mins for 6mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 4-1-0-1
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.

Member WOD:
‘Ron’s Running Battle’
For time:
Run, 800 m
— then —
21-15-9
Power Cleans, 50/35 kg
Goblet Squats, 24/16 kg
Pull-ups
Box Jumps, 24/20 in
— then —
Run, 800 m
(25min cap)

29/9/2018 CFNL WOD

Power WOD 1 (Level 3’s & 4’s only):
Front Squat
@ 70% 1RM
3 reps every 2mins for 6mins
Tempo:3-3-0-1

Then..

Power WOD 2 (all levels):
Standing Broad Jumps (continuous)
Holding 2 x 10/5kg DB by your side (scale appropriately but aim to go heavier then last week)
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:
Part A..
Find your Thruster 10 Rep Max.
(8min cap)
Part B (starts straight after Part A)..
For time:
50 Knees-to-elbows
100 Wall Balls, 9/6 kg
200 Double Unders

Record weight achieved in Part A and time taken to complete Part B (do not include the 8mins of Part A)