Dead Man Walking

Super excited for the ‘Ol Skool comp tomorrow! If you are competing then good call to rest this one out. But those that can make the sessions this morning then take time to come and see the fun tomorrow from 11am. Don’t forget your 80’s kit if you’re competing!

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

2018-06-29T19:05:24+00:00 29th June 2018|

Fight Club

Friday Tight Night tonight. We squat, lunge, run and jump so much that we need to treat our wheels well and show them off. So wrap some lycra round ’em and get in the ring. Fight Club. Get it!

Strength 

E 3 M 5 R

3 Shoulder Press (75%)

3 Weighted Pull Up

WOD

” Fight Club ”

Power Clean (42.5/30)

Thruster

Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.

2018-06-28T20:07:03+00:00 28th June 2018|

Claudia

With the upcoming ‘Straight Outta Ol’ Skool ‘ comp looking like an awesome fun contest it may be the biggest heart that takes the bacon home. Try going unbroken today!

Strength

E 2 M 5 R

1 CG DL + 1 CG HP + 1 HSCLN + SCLN + PJ

(build)

WOD

” Claudia ”

20 Kettlebell Swing  (24/16)

Run 400 m

5 Rounds

 

2018-06-27T19:18:47+00:00 27th June 2018|

The Beast With Two Backs

These cold wet nasty days are tough to keep motivated to eat clean and train daily. With July approaching we may want to document food and training for 30 days, maybe even eliminate alcohol, dairy products or grains. We have food diaries free to those who are keen to try. Check with your coaches about a game plan for you.

Strength

Every 3 minutes :

3 T n G Deadlift (75%)

2  Bench Press (build to a heavy double)

5 rounds

WOD

” The BWTB’s ”

50 DB Clean and Jerk (22.5/15)

*5 Toes To Bar OTM

CAP 12

2018-06-26T21:01:18+00:00 26th June 2018|

11.1

We rotate our skills this week to Toes to Bar and Dubs. Get your mechanics right,  then we go light, fast and gassy with the classic 11.1 also known as 14.1.

Gymnastics

EMOM 10

30 s Toes To Bar / progressions

30 s Double Under/ progressions

WOD

” 11.1 “

30 Double Under

15 Power Snatch (35/25)

AMRAP 10

Compare to : 14/12/2017

2018-06-26T09:58:07+00:00 26th June 2018|

16.4

A fierce AMRAP to get our week under way. In the words of CF HQ Director Nicolle Carroll, “Buckle In and Gut it out!”

Strength 

E3M 5 R

3 Back Squat (75%)

6 Hip Thruster (build)

WOD

” 16.4 “

AMRAP 13

55 Deadlift (102/70)

55 Wall Ball (9/6)

55 Cal Row

55 HSPU

2018-06-25T12:58:53+00:00 25th June 2018|