Posts Categorized: Uncategorized

23/3/2019 CFNL WOD

Strength: Bench Press 10 rep E3MOM for 15mins Build to a 10Rep Max! All Levels to take part but levels to do not go to maximum,instead build to a modertely heavy set and work on technique. Spotters must be used! WOD: For time.. Row 3km Compare to 10/8/18 Assistance Work: 2 x DB Skull Crushers… Read more »

22/3/2019 CFNL WOD

WOD: CFG Open 19.5 33-27-21-15-9 reps for time of: Thrusters, 43/29kg Chest-to-bar Pull-ups Time cap: 20 minutes Assistance Work: KB Shoulder reset (supine) 2 Max Holds each arm (alternate) Choose heaviest weight that allows at least a 60sec hold.

21/3/2019 CFNL WOD

Strength WOD: Press 3 reps E2MOM for 10mins @ 80/80/85/85/85% Max reps on final set WOD 1: For time: Run, 400 m 20/14 Handstand Push-ups Row, 400 m 15/11 Handstand Push-ups 40 Double Unders 10/7 Handstand Push-ups (11min cap) WOD 2: ‘Annie’ 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up Assistance Work: Headstand against… Read more »

20/3/2019 CFNL WOD

Strength WOD: Deadlift 8/8/6 reps E2MOM for 6mins @ 75/75/80% Max Reps on final set (complete at least 6 reps even if not unbroken) WOD 1: For time: 150 Kettlebell Swings, 24/16 kg (11min cap) Team WOD 2: As many reps as possible in 6 mins of: Dumbbell Box Step Over, 22.5/15 kg Switch between… Read more »

19/3/2019 CFNL WOD

Strength WOD: Front Squat 2 Reps E3MOM at 90/95/95% for 9mins No Max reps Pre WOD: Coach led Squat Clean and Jerk practise building to WOD weight (10mins) WOD: For time: 3 rounds of: 4 Clean & Jerks, 85% 1RM 60 Double Unders — then — 3 rounds of: 8 Box Jump Overs, 30/24 in… Read more »

18/3/2019 CFNL WOD

Strength WOD: Bench Press (Deload) 10reps E3MOM for 9mins @ 60%1RM WOD 1: ‘San Francisco Crippler’ For time: 30 Back Squats, 1 x bodyweight (racks allowed) Row, 1000 m (11min cap) WOD 2: Every 1 min for 6 mins, alternating between: 11 Power Cleans, 70/50 kg Bear Crawls, 2 x 10m Core: Plank Marches Raising… Read more »

17/3/2019 CFNL ‘Member WOD Sunday’

Strength: Deadlift 10 reps E3MOM for 12mins @ 60/70/70/70% 1RM Max reps on final set Member WOD by Craig Seymour: 25 minute AMRAP 25 double unders 10 burpees 500m run 20 Single arm dumbell snatches 22.5/15kg Core: L-Hang 5 Max Holds Rest 60secs

16/3/2019 CFNL WOD

Strength WOD: Press 3 reps E3mom for 15mins Establish a 3 Rep Max All levels to take part but level 2’s will work up to a moderate weight without maxing out and with focus on form WOD 1: Strict Handstand Push-ups 3x Max Rep Rest 2 mins between sets. Record all 3 scores WOD 2:… Read more »

15/3/2019 CFNL WOD

Pre WOD: Bar Muscle Up Practise Followed by 3 stage Power Snatch (or Squat Snatch if you plan to do that in the WOD) practise building to WOD weight WOD: CFG Open 19.4 For time: 3 rounds of: 12 Bar Facing Burpees 10 Snatches, 95/65 lbs Rest 3 minutes 3 rounds of: 10 Bar Muscle-ups… Read more »

9/3/2019 CFNL WOD

Strength: Press (deload) 5 reps E2MOM @ 65% for 6mins WOD: ‘Barbara’ 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time. Compare to 15/4/18 Core: Bird Dog 2-3 sets of 10 reps Take… Read more »