Strength 

OT :90 s

1  Power Clean and Push Jerk (building)

10 Rounds

WOD

” Grace ”

30 Clean and Jerk (60/40)

For time.

Be accurate today. Take the weight from the rack and be sure that your hands and feet are set to drive the load north for the catch. Set your breath, dip and go!  Exhale on the drive, squeeze the abs and butt and lock the elbows as fast as possible to nail the lift. Go light and fast then build if you need to..

Strength 

EMOM 10

2 Split Jerk (build)

WOD 

” Cesspit ”

3 Rounds

3 mins Cal Row

2 min Wall Ball (9/6)

1 min Cal Bike

Rest 2 minutes

Score is total reps

This workout will have a continuous running clock set for 20 minutes.

Why do we pull from the hang? So we can get our torsos upright and deliver the power with all our joints aligned. We call this the triple extension or the ‘finish’. The legs and the hips are so powerful they will be ready to stand up anything you can put on your shoulders. Failing to ‘finish’ will pull you forward,stress the weaker and more delicate muscles like the biceps, neck and lower back, and result in a missed lift. This is uncool and demonstrates impatience. So be cool, patient and make the lift..by finishing.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Deconstruction ”

AMRAP 7

3-6-9-12-15-18..

Power Clean (60/40)

HSPU

Score is total reps.

Compare to : 9/7/2018

Get your skills on then get after this old blast from the past. Seven years ago this workout was tough for the athletes that went on to the Regionals, with many not completing within the time cap. This demonstrates how far we have come as a fitness community, not to mention the influence that this type of training has had on the general populous. CrossFit is the latest ‘craze’..? Yeah right.

WOD 

” 2011 Event 6 ”

20 Cal Row

30 Burpee on Plate

40 DB Ground To OH (2 x 22.5/15 kg)

50 Toes to Bar

60 m OH Lunge (20/10 kg)

100 m Shuttle Sprint (10 x 10 m)

CAP 20

Get your hook grip on, core tight and deliver that momentum and elevation on the barbell so you can catch it in a finely positioned squat..A fun but heavy wod today including the wall ball. Scale the load if you are pressing the bar overhead to the lock out. Your score doesn’t mean squat if its ugly and potentially damaging. Our coaches are brilliant. Ask them and you’ll see.

Strength

E 2 M 5 R

2 Hang Squat Snatch (build)

WOD

” Snatch Chief with Balls “

AMRAP 3 of

3 Power Snatch (60/40)

6 Push Up

9 Wall Ball (13/9)

Rest 1 minute

5 Rounds

Continue on the last movement from the previous cycle.

Classes at 730 and 930am this morning with The PTM. Good week guys, enjoy the rest tomorrow. If you plan to go in for The Lumberjack 20 please ensure you are rested and restored before you sign up. Remember its a Hero wod and they are never meant to be easy.

PARTNER WOD

” Long Rowed to Hell ”

80-60-40-20

Cal Row

20-40-60-80 reps of

Alt DB Snatch (22.5/15)

One person works at a time

Divide reps equally between both partners

Not unlike the Barbara we know and love, this CrossFit benchmark packs a fierce punch due to her speed, and the sheer volume of reps we have to contend with. Originally written as a 1:1 work rest ratio, Barbara differs from the other bodyweight workouts in that the 3 minute rest periods allow sufficient recovery to attack the subsequent rounds with real fury. This wod is immense and the benefits will accrue almost immediately. Barbara. Disrepect her at your peril.

WOD

” Barbara”

20 Pull Up

30 Push Up

40 Sit Up

50 Squat

Rest exactly three minutes between each round.

5 rounds

CAP 40 minutes

Its been a busy week at CFN and after our skill work today we go short, heavy and relatively low skill..Violent hip extensions are our focus and for this we need to spend time prepping hips and lower back for at least as long as the workout itself.

Strength 

EMOM 10

2 Split Jerk (build)

WOD

” Game Changer ”

21 – 15 – 9 reps of

Deadlift (120/75)

Box Jump (75/60 cm)

*RXD is box jump and not step up.

CAP 8 minutes

Hump Day which must mean we get to pull on some big weight. Our squat cleans must be looking good by now. Anything that get this much attention and regular practice can only improve with the right application..The conditioning piece is an old main site wod which ticks all the boxes. Pace yourself carefully and be steady across all 3 movements. Finish strong. Leave it out there.  Enjoy.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Fore ”

4 minutes at each station of :

Clean and Jerk (60/40)

Row (cals)

Burpee

Score is total reps

Another beautiful day on which we get to practice new stuff. The handstand walk featured in this years Open and the movement when performed well is fun, challenging and has that massive ‘wow’ factor when observed playing with your kids in the park in summertime..thats with out getting into the massive benefits of being inverted like increased shoulder girdle stability and strength, improved posture and decompression of the lumbar spine. Becoming a ninja takes a lifetime of constant practice, trial and error, but most people who ‘go to the gym’ ain’t got time for that…CrossFit. Be Humble. Be Gentle. Be Patient.

Gymnastics 

EMOM 10

Odd : Bar MU/Progressions

Even : Handstand Walk/ Progressions

WOD

” 2018 OLQ 3 ”

AMRAP 20

50 Wall Ball

100 Double Under

15.25 m Handstand Walk

100 Double Under

50 Cal Row

100 Double Under

15.25 m Handstand Walk

100 Double Under