Posts Categorized: Uncategorized

20/11/2018 CFNL WOD

Strength WOD: Bench Press 8/8/6 reps E2MOM for 6mins @ 75/75/80% No Max Reps WOD 1: For time: 30 Weighted Pistols, 1 x 24/16 kg (10min cap) WOD 2: Record your best Weighted Push-up 3 Rep Max lift (spotters must be used). (10min cap) Compare to 6/4/18 WOD 3: Tabata Weighted AbMat Sit-up, 9/6 kg… Read more »

19/11/2018 CFNL WOD

WOD 1: ‘Jackie’ For time: Row, 1000 m 50 Thrusters, 20/15kg 30 Pull-ups (12min cap) Compare to 19/2/18 WOD 2: ‘Hope’ 3 rounds, 1 min per station, of: Burpee Power Snatch, 35/25kg Box Jump, 24/20 in Thruster, 35/25kg Chest-to-bar Pull-up Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next… Read more »

18/11/2018 CFNL WOD

Strength WOD: Front Squat 3 reps E2MOM for 10mins @ 80/80/85/85/85% No Max reps Pre-WOD: Avoiding the early arm pull in the Squat Clean WOD: J.J. For time: 1 Squat Clean, 85/60kg 10 Handstand Push-up (parallettes)s 2 Squat Cleans, 85/60kg 9 Handstand Push-up (parallettes)s ………. 10 Squat Cleans, 85/60kg 1 Handstand Push-up (parallettes) (Coach will… Read more »

17/11/2018 CFNL WOD

Strength: Press (deload) 5 reps E2MOM @ 65% for 6mins WOD 1: For time: Run, 1600 m Rest 4 mins Run, 800 m Rest 3 mins Run, 400 m Compare to 3/4/18 WOD 2 (Game): Rowling Assistance Work: Partner Stretch Calves & Hamstrings

16/11/2018 CFNL WOD

Strength WOD: Bench Press 8/8/6 reps E2MOM for 6mins @ 75/75/80% Max Reps on final set (complete at least 6 reps even if not unbroken) Pre WOD: The Squat Snatch WOD 1: 3 rounds for time of: 12 Burpees 8 Squat Snatches, 45/30 kg Run, 200 m (11min cap) WOD 2: For time: 100 Double… Read more »

15/11/2018 CFNL WOD

Strength: Deadlift 1 rep E3MOM for 18mins Build to a 1 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: As many reps as possible in 14 mins of: 20/14 Calories Row 20 Box Jumps, 24/20 inch

14/11/2018 CFNL WOD

Pre WOD: Using the Hips for the Power Snatch WOD 1: ‘Randy’ For time: 75 Power Snatches, 35/25kg The weight you choose should be no more than 50% of your 1RM (10min cap) Compare to 9/4/18 WOD 2: ‘Air Force’ For time, with 4 Burpees every min on the min: 20 Thrusters, 42.5/30kg 20 Sumo… Read more »

13/11/2018 CFNL WOD

Strength WOD: Back Squat 3 reps E2MOM for 10mins @ 80/80/85/85/85% Max reps on final set WOD: 3 rounds, 1 min per station, of: Dumbbell Front Rack Walking Lunge, 2 x 22.5/15 kg AbMat Sit-up Double Under Strict Pull-up Rest 1 min Record total reps of all 3 rounds Perform this like “Fight Gone Bad,”… Read more »

12/11/2018 CFNL WOD

Strength WOD: Press 3 reps E3MOM for 9mins @ 85/90/90% 1RM No Max reps WOD 1: For time: 21 Deadlifts, 102.5/70 kg Handstand Walk, 10 m 15 Deadlifts, 102.5/70 kg Handstand Walk, 10 m 9 Deadlifts, 102.5/70 kg Handstand Walk, 10 m (10min cap) WOD 2: For time: 30 Calorie Row 30 Push Press, 60/42.5… Read more »

11/11/2018 Remembrance day WOD

Hero WOD ‘Murph’: For time: Run, 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mile If you have a weight vest (9/6kg ) wear it for Rx + Partition the reps however you like (not the run) Who this WOD is named after.. In memory of Navy Lieutenant Michael P. Murphy, 29,… Read more »