Posts Categorized: Uncategorized

20/5/2019 CFNL WOD

Strength: Bench 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. Spotters must be used. WOD: Every 1 min for 8 mins, alternating between: 2 Squat Snatches, 80% 1RM in first min 17/12 Row Calories in… Read more »

19/5/2019 CFNL WOD

Tassos’ Birthday WOD.. 35 min AMRAP 35 Pull-ups 35 Thrusters @35/25kg 35 Cal Row 35 Abmat Sit-ups 35 Alt Pistols 35 Burpees 35 DU

18/5/2019 CFNL WOD

Strength: Back Squat 2 reps E2MOM for 8mins @ 85/90/90/90% 1RM No Max Reps (Spotters must be used) Then.. Deadlift 4 reps E2MOM for 8mins @ 75/75/80/80% Max reps on final set WOD 1: 3 rounds for time of: 10 Hang Power Snatches, 35/25 kg Sandbag Carry, 100 m 10 Pistols Rest 3 mins WOD… Read more »

17/5/2019 CFNL WOD

Strength: Press 4 Reps every 90secs for 4 sets(6mins) @ 75/75/80/80% 1RM Max Reps on final set Then.. Bench Press (Deload) 5 reps every 90secs for 3 sets @ 75% 1RM Rest 90secs No Max Reps WOD: ‘Lynne’ 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups There should… Read more »

16/5/2019 CFNL WOD

Olympic lifting Technique WOD: Complex: Snatch Pull (above the knee) > Jumping Snatch Pull (above the knee) > Power Snatch > Squat Snatch Build to no higher then 70% focus is on quality of movement Gymnastics Technique WOD: 9 mins alternating every 90secs between… Free Standing Handstand & Strict TTB practise Team Hero WOD: ‘Jerry’… Read more »

15/5/2019 CFNL WOD

Strength: Back Squat 2 reps E2MOM for 8 mins @ 85/90/90/90% 1RM No Max Reps (Spotters must be used) Then.. Deadlift 4 reps E2MOM for 8mins @ 75/75/80/80% Max reps on final set WOD 1: As many reps as possible in 4 mins of: 3 Bar Muscle-ups 20 Double Unders 5 Squat Cleans, 50/35 kg… Read more »

14/5/2019 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 their maximum effort. WOD: CrossFit Games Regional 11.1 For time: Run, 1000m 30 Handstand Push Ups Row, 1000m (14min cap) Compare to 27/12/17 Core: 5 x Hollow Hold 10-30secs,… Read more »

13/5/2019 CFNL WOD

Strength: Bench Press (Deload) 3 sets 5 reps @ 75% 1RM Rest 90secs No Max Reps Pre WOD: Keeping the Bar close on the Snatch WOD 1: ‘Isabel’ For time: 30 Snatches, 60/42.5kg (any type of Snatch is allowed but you should be looking to move quickly through the reps) (10 min cap) Compare to… Read more »

12/5/2019 CFNL WOD

WOD: As many reps as possible in 30 mins of: Row, 800 m 40 Kettlebell Swings, 16/12 kg 20/14 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs, 24/20 inch

11/5/2019 CFNL WOD

Strength: Bench Press 2 reps E2MOM for 8mins @ 85/90/90/90% 1RM No Max Reps (Spotters must be used) Then.. Press (Deload) 5 reps every 90secs for 4 1/2 mins @ 75% 1RM No Max Reps WOD: ‘Nancy’ 5 rounds for time of: Run, 400 m 15 Overhead Squats, 42.5/30kg (20min cap) Compare to 27/12/18