18/12/2018 CFNL WOD

Olympic Lifting:
Reinforcing the movement involved in the second pull.
Using just the bar perform 20 reps in slow motion.
After every two reps finish the lift at normal speed from a slightly earlier point in the lift. i.e on rep 1-2 perform movement in slow mo until high hang then finsh lift,rep 2-4 hit lift just a bit before you reach high hang etc. by rep 19-20 you are hitting the lift at normal speed from the start.

Running:
Maintain upright position (hips open), keep ankles relaxed and pull feet off floor as you fall forward rather than pushing from calves.
A forefoot strike followed by heel strike is what you are looking for.
NOT Running on your toes!!

WOD 1:
For 3 cycles:
AMRAP in 3 mins of:
6 Hang Power Cleans, 45/30 kg
25 Double Unders

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

WOD 2:
As many reps as possible in 10 mins of:
Run, 500 m
16 Dumbbell Front Rack Walking Lunges, 2 x 22.5/15 kg

17/12/2018 CFNL WOD

Strength WOD:
Deadlift
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set

Gymnastics:
Bar Muscle Up and Handstand Walking practise
Alternating E2MOM for 16mins

WOD:
‘J.T’
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

Compare to 21/1/18

 

16/12/2018 Hero WOD Sunday

Strength WOD:
Press
2 Reps E3MOM at 90/95/95% for 9mins
No Max reps

Hero WOD:
‘Rich’
For time:
13 Squat Snatches, 70/47.5 kg
— then —
10 rounds of:
10 Pull-ups
Sprint, 100 m (5 x 20m)
— then —
13 Squat Cleans, 70/47.5kg

 

Who this WOD is named after..

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

15/12/2018 CFNL WOD

Strength:
Front Squat
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
No Max reps

WOD 1:
21-15-9 reps, for time of:
Overhead Squat, 42.5/30 kg
Toes-to-bar

(10min cap)

WOD 2:
Death by..
Pistols & SDHP
With a continuously running clock perform:
2 Alt. Pistols and 2 Sumo Deadlift High-pulls, 50/35 kg in the first 1 min
4 Alt. Pistols and 4 Sumo Deadlift High-pulls, 50/35 kg in the second min
6 Alt. Pistols and 6 Sumo Deadlift High-pulls, 50/35 kg in the third min

Continuing this for as long as you are able.

Record total reps before you went out ( you can include the reps you completed even if you went out on that round)

Advent Calendar Day 15:
Piggy in the Middle

14/12/2018 CFNL WOD

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

WOD:
Every 3 mins for 27 mins, alternating between:
Sandbag Carry, 25/15 kg, 150 m
Row, 550/425 m
Handstand Walk, 25 m

 

13/12/2018 CFNL WOD

Strength:
Deadlift
10 rep E3MOM for 15mins
Build to a 10 Rep Max!
All Levels to take part but levels to do not go to maximum,instead build to a moderately heavy set and work on technique.

WOD 1:
As many reps as possible in 3 mins of:
9 Kettlebell Swings, 32/24 kg
9 Burpees
18 Double Unders

Rest 3mins

WOD 2:
As many reps as possible in 6 mins of:
18 Kettlebell Swings, 24/16 kg
18 Burpees
36 Double Unders

12/12/2018 CFNL WOD

Strength:
Rest Day

WOD:
5 rounds for time of:
Run, 500 m
16/11 Chest-to-bar Pull-ups

(18min cap)

Advent Calendar Day 12:
MB Bowling

11/12/2018 CFNL WOD

Strength:
Back Squat
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
Max reps on final set

WOD 1:
Complete as many rounds as possible in 7 mins of:
4 mins to achieve your Squat Clean 1RM for the day.
Then using the weight you cleaned,move into..
Max Rep Front Squats
(Racks allowed)

Score is Both weight Cleaned and Front Squat Reps
(not multiplied together)

Rest 6mins

WOD 2:
‘Grace’
For time:
30 Clean & Jerks 60/42.5kg
(8 min cap)

Compare to 14/6/18

10/12/2018 CFNL WOD

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

WOD:
For time:
Row, 1000 m
— then —
4 rounds of:
14 Plate Overhead Walking Lunges, 25/15 kg
14 Knees-to-elbows
7 Push Press, 60/42.5 kg
— then —
150 Double Unders

Advent Calendar Day 10 :
Max Free standing Handstand
3 attempts

9/12/2018 CFNL WOD

NLSC Opening Day

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

WOD 1:
Every 1 min for 10 mins do:
8 Dumbbell Clean And Press, 22.5/15 kg
Shuttle Run

WOD 2:
Every 1 min for 10 mins do:
10 Pull-ups
Max Rep Burpee

Advent Calendar
Day 9:
1 Min Max Cal Ski Erg
1 Min Max Length Sled Push
(In Teams Of 2 Or 3)