Chief On A Bike

Hump Day brings the bench press and pull up back to CFN. Donny’s Oly class will feature at 730pm and needless to say, will be awesome ;-P

Strength 

E :90 s /5 Rounds

5 Bench Press (80%)

5 Strict Pull Up

WOD

“Chief on a Bike ”

AMRAP 5
7 Rounds of “The Chief” (50/30)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (60/40)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (70/45)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

 

 

2017-08-01T18:32:30+00:00 1st August 2017|

Get To The Chipper!

No weights today, just yo body.
Gymnastics 
Muscle Up Progressions
WOD
” Get to the Chippa! “
20 Handstand Push Up (4” def)
30 Chest To Bar Pull Up
40 Wall Ball (13/9)
50 m Bear Crawl
60 Cal Row
CAP 18
2017-07-31T19:39:08+00:00 31st July 2017|

Panda

Week 3 of our snatch cycle and the bar is starting to go fast..and heavy. We have added another movement to the complex and given you a wee bit more time to hit the positions.

Strength

Snatch

E 2 m/ 7 R

HP + HPS + OHS + HSS + SS

WOD

” Panda ”

50 Double Under

20 Burpee

10 Squat Snatch (50/35)

3 Rounds

CAP 18

 

2017-07-30T17:53:51+00:00 30th July 2017|

Partner Seven

Classes at 730am with JS and 930am with Roman . Get Some.

WOD

” Partner Seven “

AMRAP 20

7 HSPU

7 Thruster (60/40)

7 Knees To Elbow

7 Deadlift (120/80)

7 Burpee

7 Kettlebell Swing (32/24)

7 Pull Up

A completes 7 HSPU’s, B does Thrusters, A knee to elbows ..etc

2017-07-28T16:58:08+00:00 28th July 2017|

Iron Guts

From next week ‘Swole Day’ will feature on Wednesdays and Clean/Front Squat day will be on Thursdays. So much fun stuff to learn and practise!

Strength

Rope Climb Progressions

Pistol Progressions

WOD

” Iron Guts “

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (70/45)

Rest 4:00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (80/50)

2017-07-27T16:32:31+00:00 27th July 2017|

Heavy Dynamo

Swole Thursday and we get our bench and pull up on. The wod needs you to get it done fast..or more burpees await!

Strength 

E :90 s /5 Rounds

5 Bench Press (75%)

5 Strict Pull Up

WOD

“Heavy Dynamo ”

2 Rounds of :

30 Wall Ball (13/9)

30 Kettlebell Swing (32/24)

* 5 Burpee OTM

**start with burpee

CAP 15

2017-07-26T16:36:13+00:00 26th July 2017|

Joy Ride

Enjoy this this little going away gift from myself and the girls. Looking forward to next weeks Other Total buildup for the next 12 weeks :)

WOD

” Joy Ride ”

5 x 3:00/3:00

18 Thruster (42.5/30)

Max Cal Bike

(more…)

2017-11-14T17:28:52+00:00 6th July 2017|

Measure Up 2

The Gymnastics capacity testing continues today. These tests are awesome in that they present you with a new set of boundaries in performing big sets within small time frames. Efficiency is the key to enable repeat force production with minimal muscular fatigue. The loads are light (bodyweight or slightly more) and you can force yourself to really get after the numbers. Retesting will be around early summer and PBs will happen..coz its how we roll ;-)

WOD

” Measure Up 2 “

1/800 metre run

2/Max KBS (2 mins) (24/16)

3/Max HSPU (1 attempt) /HSH

4/Toes To Bar ( 1 attempt)

5/Max Wall Ball (2 mins)

6/50 Cal Assault Bike (for time)

Compare to : 4/4/2017

2018-10-23T19:35:57+00:00 5th July 2017|

The San Francisco Crippler

WOD

A long time since we did this one. K Starrs favourite wod :)

” The San Francisco Crippler “

30 Back Squat * ( 100/ 70 )

Row 500 m

30 Push Jerk (70/45 )

Row 500 m

For time

* Both Squat and Overhead movements will be taken from a rack.

** Workout courtesy of CF San Francisco

2017-07-04T17:21:57+00:00 4th July 2017|

Measure Up 1

 

Mid Year Met Con and Gymnastics Testing all day today. Get your jump, push, pull and climb on !!

Gymnastics/ Mono-Structural Testing Day 

” Measure Up 1 ”

1/ Horizontal Jump (3 attempts )

2/ Vertical Jump (3 attempts)

3/ Max Kipping Pull Up ( 1 attempt )

4/ Box Jump (2 minutes)

5/ Max Push Up (1 attempt)

6/ Row 500 m  (for time)

7/ Burpee (2 min)

8/ Rope Climb (2 min)

Compare to : 3/4/2017

2017-07-03T17:19:31+00:00 3rd July 2017|