13.1

 

A big sad farewell to our most awesome Ozzie who possessed more power and skill than many who have graced the hallowed CFN floor. All the very best to Cat Salt, this ones for you!

Strength

Bench Press 3-2-1-1-1-1-1 reps

Deadlift 3-2-1-1-1-1-1 reps

WOD

” 13.1 “

AMRAP 17

40 Burpee

30 Snatch (35/20)

30 Burpee

30 Snatch (60/35)

20 Burpee

30 Snatch (75/45)

10 Burpee

2017-12-19T19:50:35+00:00 17th December 2017|

Santa’s Slay

Classes at 730am and 930am. Don’t forgot our last Sunday Beastwod  tomorrow. The Mighty ” Whitten ” will rip you up and spit you out..Now at 8am and 930am . Get Some!

PARTNER WOD

” Santa’s Slay ”

Run 1 Mile (2 x 400 m each)

30 Clean and Jerk (60/40)

60 Burpee Box Over

30 Clean and Jerk

Row 2 km (2 x 500 m each )

Partners to share reps equally.

 

2017-12-15T20:22:38+00:00 15th December 2017|

11.1

The first wod of the first ever Open. This workout was repeated in 2014 and needs a ton of timing , balance and ability to embrace the suck.

Strength

E 2 M

1 SGDL +1 SGHP + 1 HSS + 1 Squat Snatch (build)

5 rounds

WOD

” 11.1 ”

30 Double Under

15 Power Snatch (35/25)

10 min AMRAP

2017-12-14T19:52:57+00:00 14th December 2017|

Karen

‘Karen’ will test your ability to endure discomfort. This workout will produce “a groaning sense of awfulness. Not pain in the sharp sense that pain is acute and local. Its global awfulness, a misery , like flu..” The only way to finish Karen in a reasonable amount of time is to mentally compartmentalise the the horrifying totality of the task, ignore the mental imperative to stop and just concentrate on the next few reps. When you can do that you’ve learned how to keep moving past the siren song of comfort and relief to the finish..”

Strength

Back Squat 3-2-1-1-1-1-1 reps

WOD

” Karen “

150 Wall Ball Shots (9/6 kg)

For time.

Compare to : 14/5/2017

2017-12-13T16:44:10+00:00 13th December 2017|

The Asphyxiator

Last day of our de-load and we retest our 1 RMs again for the second phase of the Wendler Strength Cycle in 2018. Today we focus on a tight mid line and a solid bar path with good speed off the shoulders to the extended position….then we fight for breath (again) in an old CFN Classic with a twist,The  Asphyxiator! ..Oh and a belated HBD for Masters rookie Howard for yesterday!

Strength

Shoulder Press 5 x 40%/ 3 x 50%/ Max Reps x 60 %  (90 % of 1 RM)

Banded Pull-Aparts  3 x 15

Sumo Deadlift High Pull 3 x 8 (build)

WOD

” The Asphyxiator  “

3 x 4:00/4:00

Row 500 m

21 Kettlebell Swing (32/24)

MR Burpee

(more…)

2018-07-17T15:43:51+00:00 12th December 2017|

Nicole

Some fun and challenging gymnastics skills to work on then the long awaited return of benchmark ‘Nicole’ examines your grip strength and kipping mechanics. Bands can be used  as a scaling option however the pull ups need to be strict.

Strength/Skills 

OTM 10

Odd : 30 sec HS Walk/ Hold

Even : 30 sec Pistol Squat

WOD

” Nicole ”

AMRAP 20

Run 400 m

Max Pull Up

* as many reps as possible in one set. Must run when the athlete drops off the bar.

2017-12-11T17:07:49+00:00 11th December 2017|

16.4

Strength

Deadlift 5 x 40% 5 x 50% 5 x 60% (90% 1 RM)

GHD Back Extension 3 x 5 reps

L-Sits 3 x ME (max effort )

WOD

” 16.4 “

AMRAP 13

55 Deadlift (102/70)

55 Wall Ball (9/6)

55 Cal Row

55 HSPU

2017-12-10T19:03:55+00:00 10th December 2017|

Air Force

Strength 

Bench Press 5 x 40% /5 x 50% / 5 x 60% (90% 1 rm)

Weighted Pull Up 3 x 5 (build)

SA DB Row 3 x 5/5 (build)

WOD

” Air Force “

20 Thruster (42.5/25)

20 Sumo Deadlift High Pull

20 Push Press

20 Overhead Squat

20 Front Squat

4 Burpee OTM

For time.

2017-12-07T20:11:33+00:00 7th December 2017|

Big Jumping Chief’s Toes

Strength 

E 2 M 5 R

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (build)

WOD

” Big Jumping Chief’s Toes “

AMRAP 3

3 Clean and Jerk (60/40)

6 Toes To Bar

9 Box Jump (60/50)

Rest 1 minute

5 Rounds

*start each successive round where you left off.

Score is Total Reps.

 

2017-12-06T19:20:25+00:00 6th December 2017|

Jackie

De-Loading over the next 2 weeks so a good chance to get your speed on!

Strength 

Back Squat 4 x 40%/ 5 x 50% / 5 x 60%

Hip Thruster 3 x 8 reps

SL RDL 3 x 8/8 reps

WOD

” Jackie “

Row 1 km

50 Thruster (20/15)

30 Pull Up

For Time.

2017-12-05T21:07:29+00:00 5th December 2017|