30/1/17

BEACH WOD

AMRAP 20

5 Burpees

10 Back Extensions

15 Overhead Squats (use broomstick, drift wood or vacuum cleaner pipe )

 

2017-12-29T22:27:03+00:00 29th December 2017|

29/1/17

WOD

10-1 Push Up

10 m Bear Crawl

1-10 Burpee

10 m Lunge

2017-12-28T22:26:08+00:00 28th December 2017|

28/1/17

WOD

3 Rounds

Run 800 m

50 Squats

50 Sit Ups

2017-12-27T20:16:32+00:00 27th December 2017|

27/1/17

WOD

10 Rounds

:30 sec Squat Hold (hold something heavy horizontal at arms length)

Sprint 50 m

: 30 sec Handstand Hold

2017-12-26T21:36:45+00:00 26th December 2017|

Stocking Stuffer

BOXING DAY WOD :
“Stocking Stuffer”
4 Rounds:
15 Burpee
20 Sit-up
25 Air Squat

2017-12-26T10:47:46+00:00 26th December 2017|

The Longest Day

Classes with Coach Marcos at 730am and 930am. Merry Christmas y’all!!

PARTNER WOD

” The Longest Day ”

100 DB Snatch (22.5/15)

Run 800 m w/DB

200 metre  OH Lunge w/ DB (20 x 10m )

Run 400 m w/DB

300 Air Squat

For time.

*partners share reps equally.

**one person works at a time.

2017-12-22T22:32:19+00:00 22nd December 2017|

The 12 Days Of Christmas

And already the 12 Days is upon us after an incredible year at CFN! So many great milestones and so many new faces too. This workout is to be enjoyed and if you can make the big 5pm class then stick around for some Xmas cheer after your hard work. Tim from Invivo Wines has kindly donated a few lovely wines for our post wod pleasure. See you tomorrow!

WOD

” The 12 Days of Christmas ”

1 Clean and Jerk (BW *)

2 Deadlift

3 Box Jump (75/60 cm)

4 Burpee Over Bar

5 HSPU

6 C2B Pull Up

7 H/R Push Up

8 KB Swing (32/24)

9 Sit Up

10 Wall Ball

11 Cal Row

12 B/W Front Squat

The workout begins with 1 Cn J , then working backwards (2 Deadlift/1 C n J, then 3 Box Jump/2 DL/ 1 C  J) etc. The last round will begin with 12 front squats and finish with your final lift of the day, 1 C n J.

2017-12-21T21:11:33+00:00 21st December 2017|

Fran

One last crack at Fran before we break for the holidays. Watch the website for our Xmas hours shortly.

Strength

E 2 M

3 Thruster (build)

3 Weighted Pull Up

WOD 

” Fran “

21-15-9 reps of

Thruster (42.5/30)

Pull Up

For time.

 

2017-12-20T17:07:48+00:00 20th December 2017|

Iron Guts

 

Our last max out clean and jerk for the year. Then another opportunity to squeeze out an extra rep or 2 from your last effort a few months ago.

Strength

In 20 mins :

1 rep max Clean and Jerk

WOD

” Iron Guts “

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (70/45)

Rest 4:00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (80/50)

Compare to : 26/10/2017

(more…)

2018-08-05T17:36:16+00:00 19th December 2017|

Feed The Machine

Skill

OTM 10

Odd : 30 sec Handstand Walk/ progressions

Even : 30 sec Pistol Squat/progressions

WOD

” Feed The Machine “

5 x 3:00 work/3:00 rest

15 Deadlift (100/70)

15 Box Jump (60/50 cm)

Max Cal Bike

2017-12-18T21:12:19+00:00 18th December 2017|