24/4/2019 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:
Defecit 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:
For time:
4 rounds of:
8 Double Kettlebell Push Press, 24/16 kg
12 Toes-to-bars
8 Burpee Box Jumps, 24/20 in
— then —
Run, 1 km

(19min cap)

23/4/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 60% 1RM
5 reps every 2mins for 8mins
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:15 secs on , 45secs off
The goal is to go for distance rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.

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 3/1//18

Core:
DB or KB Windmill
3 x 5-10reps each side
Choose Load

22/4/2019 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

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:
For time:
30 Weighted Ring Dips, 9/6 kg (Med Ball)
(6min cap)

WOD 2:
For time:
10 Alt. Weighted Pistols, 1 x 24/16 kg KB
30 Alt. Pistols
10 Alt. Weighted Pistols, 1 x 24/16 kg KB
(10min cap)

21/4/2019 CFNL WOD

Power 1:
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

Power 2:
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

WOD:
‘Badger’
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m
(35min cap)
For those who get time capped,the run counts as 2 reps (400m = 1 rep)
(Compare to 2/4/17)


In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

20/4/2019 CFNL WOD

Power 1:
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

Power 2:
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

WOD 1:
‘Diane’
21-15-9 reps, for time of:
Deadlift, 102.5/70kg
Handstand Push-up
(10min cap)

Compare to 2/1/19

Assistance Work:
Rotator cuff External Rotations
3 x 8-15 reps
Choose light load

19/4/2019 CFNL WOD

Power 1:
Floor DB or KB Chest Press (abMat under Shoulder blades to increase ROM)
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.

Team WOD:
3 rounds, 1 min per station, of:
Row Calories
Bench Press, 40/30 kg
Jumping Pull-up
Assault Bike Calories
Burpee
Ski Erg Calories
Air Squat
Sandbag Ground-to-Overhead, 25/15 kg

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

18/4/2019 CFNL WOD

WOD;
For time:
Run, 1 mile
— then —
2 rounds of:
20 Overhead Squats, 40/30 kg
10 Muscle-ups
— then —
3 rounds of:
20 Box Jumps, 24/20 in
10 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg
— then —
Run, 1 mile

(No racks allowed)

No time cap you will finish this workout!!

17/4/2019 CFNL WOD

Power 1:
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)
Tempo:3-1-0-1

Power 2:
Weighted Hip Thrusts (extensions in supine positon 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

WOD:
For 5 cycles:
AMRAP in 2 mins of:
15 Double Unders
6 Knees-to-elbows

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Core:
Alternate between Hollow Hold and Hollow arch position (rolling from froint to back)
3-5 sets of 20secs
Rest 60 secs between sets

16/4/2019 CFNL WOD

Power 1:
Push Press
@ 50% 1RM Tempo 3-1-0-1
5 reps every 90secs for 5 sets (7min 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
Scale appropriately (no kipping is allowed)

WOD 1:
21-15-9 reps, for time of:
Shoulder Press, 70% 1RM
Dumbbell Front Rack Walking Lunge, 2 x 22.5/15 kg

WOD 2:
Tabata Push Jerk, 50/35 kg
Record total reps (No racks)

Core:
Dynamic Ring Plank
get into a full plank position with hands on rings then, alternating arms, quickly push arms forward and back to stress the mid-line more.
maintain form throughout.
10 secs on, 10 secs off x 10reps
Rest 60 secs
Repeat for 2-4 more sets

15/4/2019 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: 15 secs on , 45secs off
The goal is to go for distance (with 100% effort each jump) rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.
Week 1 will not include any weight

WOD:
For time:
100 Calorie Row
50 Back Squats, 60/40 kg
30 Chest-to-bar Pull-ups
10 Hang Squat Snatches, 60/40 kg
(26min cap)

(Racks are not allowed for the back squats)