Feed The Machine

 

Strength

E 3 M 5 R

3 Front Squat (build)

3 Deadlift (build)

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

2018-02-16T01:10:41+00:00 15th February 2018|

Fat Jackie

Strength/ Skill 

EMOM  10

Odd : 3 Thruster (50-65% of 1 RM Shoulder Press)

Even : 6 C2B Pull Up/ Progressions

WOD

“Fat Jackie ”

Row 1 km

50 Thruster (42.5/30)

30 Chest to Bar Pull Up

CAP 12

(more…)

2018-07-29T17:42:58+00:00 14th February 2018|

Hangover

Over these next few weeks try and build your rep quality which may mean sacrificing reps on the whiteboard. In the long run a fuller range of motion will have a constructive rather than a destructive effort on your body, and go some ways towards bulletproofing your muscles and joints from injury. High speed over loaded reckless movement has a tendency to leak all sorts of power and send you fast to the Physio. Listen to the coaches. Slow the @#* down!! Your times will improve and you will come out of this years Open a stronger and better athlete.

Strength/ Skill 

EMOM 10

Odd : 5 TnG Power Clean (build)

Even : 5 Push Press (build)

WOD

” Hangover ”

21- 15- 9 reps of

Hang Power Clean (70/45)

Burpee Over Bar

 

2018-02-12T14:56:15+00:00 13th February 2018|

Cheap Shot

For those who have entered the 2018 CF Open for the first time these next few weeks will require a dedication to training and learning as much as possible about the movements that will shock your bodies into awesomeness. Simply put this requires daily training, arriving early and if time permits work on something thats been bugging you after the class . On top of most newbies lists is the double under but try just hanging from a pull bar, and OHS with an empty bar or go hit a tabata on the bike. Always strive to go one better every day.

Strength 

EMOM 10

Odd: 30 secs MR HSPU

Even: 30 secs MR T2B

WOD

” Cheap Shot ”

70 Alt DB Snatch (22.5/15)

60 Wall Ball (9/6)

50 Cal Row

40 HSPU

CAP 13

2018-02-12T14:47:34+00:00 12th February 2018|

16.2

One of the toughest workouts of recent Opens in that it rewards the athlete with good speed, strength and accuracy in the squat clean, stamina and efficiency in the toes to bar and lung capacity and specific skills in the double under. Dingo’s Dub Club is FULL for tonight’s double under workshop but we will keep you posted for the next one. And Don’t forget to book into your classes with INFLUX!

Strength

EMOM 10

Odd: 3 Squat Clean (50-75%)

Even: 40 Double Under

WOD

” 16.2 ”

Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toe To Bar
50 Double Under
15 Squat Clean (61/38kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
13 S/CLN  (84/52 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
11 S/CLN (102/65 kg)

Scaled 

25 hanging knee raises
50 single-unders
15 squat cleans (43/ 25 kg )

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans (52/34 kg )

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans (61/43 kg )

2018-02-11T19:58:01+00:00 11th February 2018|

Dead Man Walking

 

Good luck to our Masters Monsters Dave, Perty and Ange out at Metcon Madness tomorrow as they do battle with some of the best Masters teams in town.

TEAM WOD

Teams of 3

” Dead Man Walking ”

AMRAP 25

A completes AMRAP of 

10 Alternating DB Snatch (22.5/15)

5 m OH DB Walking Lunge (left arm)

5 Deadlift (100/70)

5 m OH DB Walking Lunge (right arm)

B Runs 200 metres

C Rests

When the runner returns he/she rests

and tags the ‘rester’ who then takes over from   A who starts the run

 

 

2018-02-09T21:20:45+00:00 9th February 2018|

The Power And The Glory

Strength

E 3 M 5 R

3 Front Squat

3 Weighted Pull Up

WOD

” The Power and the Glory ”

In 4:00

21 Squat Clean (70/45)

MR Bar Facing Burpee

Rest 2:00

In 4:00

15 Squat Clean (80/50)

MR B F B

Rest 2:00

In 4:00

9 Squat Clean (90/55)

MR B F B

 

2018-02-08T21:11:05+00:00 8th February 2018|

Distasteful

 

Today we build our gymnastics capacity then go at a distasteful chipper.

Strength 

EMOM 10

Odd: 30 secs MR HSPU

Even : 30 secs MR Toes To Bar

WOD

” Distasteful ”

50 Cal Row

40 KBS (32/24)

30 S2O (60/40)

40 KBS

50 Cal Row

CAP 18

2018-02-07T21:49:27+00:00 7th February 2018|

Smoking Gun

Movements we are likely to see in the Open will be the pull up and the overhead squat to varying degrees. Compare your last score from several weeks ago and attempt to go little better.

EMOM 10

Odd : T n G Power Cleans (build)

Even :  5 Push Jerk (build)

WOD

” Smoking Gun “

1:00 Cal Bike

1:00 Chest To Bar Pull Up

1:00 Overhead Squat (42.5/30)

1:00 REST

5 Rounds

Post separate scores for each exercise.

Compare to : 14/1/2018

2018-02-06T19:17:18+00:00 6th February 2018|

15.1

Mondays and Fridays for the next few weeks we dig out our old scores and test a few Open wods. Many of us will be competing in our first ever Open this year and your fitness will sky rocket as a result!..And a massive thank you to all who kindly donated to Saturdays ‘ The Fighter Challenge’ aka ‘Jonno’ workout. The atmosphere was amazing and the suffering was real as everyone worked their butts off for a really great cause.

Strength

E 2 M 5 R

1 SG HP + 1 Hang Squat Snatch + 1 Squat Snatch + 1 OHS

WOD

” 15.1 “

AMRAP 9

15 Toes To Bar ( Sc : Hanging Knee Raise)

10 Deadlift (52/34) ( 38/25)

5 Power Snatch ( Sc : Ground To Overhead)

then

AHAP 6

1RM Clean and Jerk

Compare to : 11/2/2016

2018-02-04T18:09:10+00:00 4th February 2018|