Posts Categorized: Uncategorized

14/7/2018 CFNL WOD

Strength: Back Squat 4 sets of 2 reps @ 85/90/90/90% Rest 2-3 mins No Max reps Spotters to be used Then.. Deadlift 4 sets of 4 reps @ 75/75/80/80% Rest 2 mins No Max reps WOD: Every 2 mins for 16 mins, alternating between: 30/24 Calorie Row 28 Burpees Score is the minutes you successfully… Read more »

13/7/2018 CFNL WOD

Strength: Press 4 sets of 4 reps @ 75/75/80/80% Rest 2 mins Max reps on final set Then.. Bench Press (Deload) 3 sets 5 reps @ 75% 1RM Rest 90secs No Max Reps WOD: 21-15-9 reps, for time of: Push Press, 60/42.5 kg Double Under Dumbbell Snatch, 22.5/15 kg AbMat Sit-up (13min cap) No racks… Read more »

12/7/2018 CFNL Hero WOD

Hero WOD: For time: Run, 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mile Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it (Rx +). In memory of Navy Lieutenant Michael Murphy, 29, of… Read more »

11/7/2018 CFNL WOD

Strength: Back Squat 4 sets of 2 reps @ 85/90/90/90% Rest 2-3 mins Max reps on final set Spotters to be used Then.. Deadlift 4 sets of 4 reps @ 75/75/80/80% Rest 2 mins Max reps on final set WOD 1: Death By Hang Squat Clean With a continuously running clock perform: 1 Hang Squat… Read more »

10/7/2018 CFNL WOD

Strength: Press Build to your heaviest 1 rep of the day 20mins Level 2’s will take part and build to a heavy set but not to thier maximum effort. WOD: Row, 1000 m — then — 5 rounds of: 3 Push Jerks, 85% 1RM 21-18-15-12-9 Pull Ups 15min cap Racks allowed

9/7/2018 CFNL WOD

Strength: Bench Press (Deload) 3 sets 5 reps @ 75% 1RM Rest 90secs No Max Reps WOD 1: Every 1 min for 6 mins do: 5 Deadlifts, 75% 1RM 25 Double Unders Score is successfully completed rounds from start. If you go out on a round e.g. round 3 but completed the deadlifts then you… Read more »

8/7/2018 CFNL Hero WOD Sunday

Hero WOD : ‘Falkel’ Complete as many rounds as possible in 25 mins of: 8 Handstand Push-ups 8 Box Jumps, 30/24 in 1 Rope Climb, 15 ft Funday Sunday WOD: World Cup Penalty Shoot out Group splits into two (coach goes in goal) Losing team do 10 Burpees Who this WOD is named after.. U.S…. Read more »

7/7/2018 CFNL WOD

Strength: Bench Press 4 sets 2 reps @ 85/90/90/90% 1RM Rest 2-3mins Max Reps on final set (Spotters must be used) Then.. Press (Deload) 3 sets 5 reps @ 75% 1RM Rest 90secs No Max Reps Pre -WOD: Tall Snatch 5 reps barbell only Pause Snatch (at knee) 5 reps 75% WOD weight Snatch at… Read more »

6/7/2018 CFNL WOD

Strength: Back Squat 4 sets of 2 reps @ 85/90/90/90% No Max reps 2-3 min rest periods Spotters must be used WOD: For time: 50 Pistols (alt) Run, 450 m 40 Power Cleans, 55% Squat Clean 1RM

5/7/2018 CFNL WOD

WOD: 5 rounds, 1 min per station, of: Burpee Jumping Pull-up Bear Crawl, 10/5 m Double Under AbMat Sit-up Note: There is no rest after each round,pacing this WOD will be the key to you scoring welll or fatiguing mid-way!! Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1… Read more »