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|

The Fighter Challenge aka ‘Jonno’

My best mate Jonno helped me build CFN from the ground. He has always trained hard and feared nothing. He now has a massive fight to survive and our hard work and kindness will help him and his family. A small donation in the bucket of $10 or  koha at Give-A-Little  to bring some happiness back to Jonno and Izzy. Stick around for a snarler or 2 after the 930am wod.  CFN Love. x

PARTNER WOD

“ The Fighter Challenge ” aka ” Jonno ”

21-18-15-12-9-6-3 reps of :

Row for Calories

Burpee

Sumo Deadlift High Pull ( 35/20)

Wall Ball

Kettlebell Swing (24/16)

Thruster (35/20)

Partner A will row 21 cals and rest while B rows 21 cals.

Then A will complete the burpees, then B..

2018-02-02T20:16:58+00:00 2nd February 2018|

D.T.

We need kids! Bring ’em in to JCF this Saturday and they’re in with a chance to win something big! Then we get together for the Fighter Challenge for my good friend Jonno. Bring your A game ;-)

Strength

EMOM 10

Odd : 5 Front Squat (build)

Even : 5 Strict Pull Up

WOD

“ D.T.”

12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

5 Rounds for time

2018-02-01T21:58:45+00:00 1st February 2018|

Coat Hanger

With only 24 days till The Open our skill level and bar speed is looking good. Now we need to build rhythm and timing so the leakages are plugged and any extraneous movement is eliminated. The wods will almost entirely be couplets or triplets that may surface over the 5 weeks. Your stamina levels are key so lets push hard through these next few weeks and iron out the kinks in your game.

Strength

EMOM 10

Odd : 5 Hang Squat Snatch (50-60% 1RM OHS)

Even : 40 Double Under

WOD

” Coat Hanger ‘

AMRAP 7

3-6-9-12-15-18-21.. reps of

Thruster (42.5/30)

Toes To Bar

Compare to : 23/11/2017

(more…)

2018-07-23T19:42:15+00:00 31st January 2018|

Rattlesnake

 

Just over 3 weeks out and we begin to fine tune the art of ‘ barbell cycling’. The emphasis is to maintain structure as we build rep upon rep usually with something heavy.

Strength

EMOM 10

Odd : 5 TnG Power Cleans (build)

Even : 5 Push Jerk (build)

WOD

” Rattlesnake “

Run 400 m

15 Power Clean (70/45)

10 Burpee Box Jump overs (60/50 cm)

3 Rounds

CAP 18

2018-01-30T15:32:08+00:00 30th January 2018|

Karen Gone Bad

Auckland Anniversary Day means we skip our snatch work and keep building the gymnastics skill. However your squat/row endurance gets a wee tickle today. Sweat this one!

Gymnastics 

EMOM 10

Odd : 30 s Handstand Walking/Progressions

Even : 30 s Ring Muscle Up /Progressions

WOD

” Karen Gone Bad ”

5 x 3:00/3:00

30 Wall Ball (9/6)

Max Cal Row

Score is Total cals

 

2018-01-29T19:35:39+00:00 29th January 2018|