Classes at 730am and 930am today . One class only at 5pm on Monday. A big partner workout is planned so pencil it in! Beastwod will still feature at 4pm on Sunday.

PARTNER WOD

” Carrying Cindy ”

AMRAP 25

1-2-3-4-5-6-7-8-9-10 rounds of :

” Cindy ”

5 Pull Up

10 Push up

15 Squat

200 m Farmers Carry (2 x 24/2 x 16kg) after each round

Partners share reps and carry equally / one person works at a time .

Partners alternate movements.

eg Round 1 : A does 5 Pull Ups /B does 10 Push Ups/ A does 15 Squats

Round 2 : B Pull Up/ A Push Up/ B  Squat/ A Pull Up/ B Push up..

Our last week of positional strength or ‘pause’ squats. Then today we add another movement. Often the box jump is done at speed during a met con, but we need to tidy up the jumping and landing positions so we can replicate them under duress..Then we revisit a  favourite at CFN, The ‘Big Jumping Chiefs Toes .’

Strength

EMOM 15

3 Front Squat (build)

3 Strict Press

3 Box Jump (AHAP)

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.

Strength

EMOM 10

CGHP + HSC + SCN + PJ

WOD

” Cheap Shot ”

70 Alt DB Snatch (22.5/15)

60 Wall Ball (9/6)

50 Cal Row

40 HSPU

CAP 13

Its that time of the week. Lifting heavy is our Wednesday gig,  so add a little to your loads from last week..and great effort from those that gave CF benchmark Nicole a good crack prescribed. Remember to log your workouts so we can lay check points on the road to awesomeness

Strength 

EMOM 15

5 TnG Deadlift (Build)

5 Bench Press (build)

10 RKBS (AHAP)

WOD

” Gods Of Heavy Metal ”

AMRAP 3

15 Deadlift (100/70)

15 KBS (24/16)

Rest 3 minutes

AMRAP 3

10 Deadlift (120/80)

10 KBS

Rest 3 minutes

AMRAP 3

5 Deadlift (140/90)

5 KBS

Score each AMRAP separately.

Week 3 of 2019 and another big benchmark hits us early in the year. ‘Nicole’ will challenge your grip strength, and muscle endurance in your upper back and shoulders, with the added stimulus of a high cardio respiratory output from all the running you need to do when your pull ups fail. A fantastic way to test your high bar gymnastics.

Gymnastics

EMOM 15

2/3 Bar Muscle Up

5 m Handstand Walk

10/10 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.

Before we launch to into high speed Oly lifting or gymnastics we need to ensure our ‘shapes’ are right. As we get stronger we produce more force and the mid line (core) needs to bear that stress. We need to hold these positions at the bottom and the top of the squat and the press in order to ‘engrain’ the shapes required for the brain to blueprint them. The mid line gets a chance to be set and activated.Thats why we pause. Only when when our shapes don’t deviate then we add speed and load…so get pausing and squeeze the core!

Strength/Skill

EMOM 15

5 Strict Toes To Bar

5  Strict def HSPU

5 OHS (build)

WOD

” Heave Ho ”

21-15-9 reps of

Hang Squat Snatch (50/35)

Burpee Over Bar

CAP 10

Classes at 730am and 930am.

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

A take on the classic benchmark ‘Jackie’ but on a bike.

Strength

EMOM 10

CGHP + HSC + SCN + PJ

WOD

” Ball and Chain ”

40/30 Cal Assault Bike

60 Wall Ball

30 C2B Pull Up

CAP 12

Some heavy pulling from the deck. Some heavy horizontal pressing..then a fast and furious wod to keep you honest in these shorter time domains.

Strength 

EMOM 15

5 TnG Deadlift (Build)

5 Bench Press (build)

10 RKBS (AHAP)

WOD

” Force 10 ”

10 to 1 reps of

Power Clean (60/40)

Burpee Over Bar

CAP 10 minutes