WOD

WOD 2018-06-28T09:38:33+00:00

Swing Demon

Donny OHS

Happy Birthday to Donny aka The Merciless God. Thankfully we politely declined his request to program ‘King Kong’ or ‘Godzilla’ today as the loads prescribed would render us useless for the rest of the month. But I’m sure Friday Tight Night will see CFN’s  favourite exhibitionist provide entertainment in the form of something brutally and dangerously heavy. Enjoy your Hump Day!

Strength 

Deadlift 5 x 2*(80% 1RM )

Box Jump 5 x 3 reps (AHAP)

*Build to a heavy triple

WOD

” Swing Demon ”

15 Deadlift (60/40)

15 KBS (24/16)

10 Rounds For Time

 

Breakneck Speed

Boot HS

Come join Coach Donny as he returns for the weekday 6am classes in my absence. Coaches Johnny ‘ The Shu’ and Callum ‘Jimmy’ Downie will be taking the evening classes as they prepare you well for life’s battles…And don’t forget to keep Saturday 23rd free for Boot’s Big send-off. Expect a workout fit for a Hero :-)

Gymnastics

Handstand Push Up 5 x 3 reps

Weighted Ring Dip 5 x 3 reps

WOD

” Breakneck Speed “

21 Cal Row

15 Ring Dip

9 Burpee

3 Rounds for time

 

13.4

This week we strip back the volume and get after a heavy triple and a heavy 2RM again on Friday. Then next Monday we retest all 3 lifts so we can reset the dial for the remaining 6 weeks of the strength cycle..Then whaddya know..it will be spring and those gains will be all yours to enjoy as we strip down the winter layer and crank the engine a little.

Strength

Back Squat 4 x 3* reps (85%)

BB Hip Thruster 5 x 10 (use same weight)

* Build to a heavy 3RM

WOD

” 13.4 “

AMRAP 7

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

Clean and Jerk (61.5/42.5)

Toes to Bar

Score is max reps.

Compare to : 17/2/2016

(more…)

100 Lashes

 

Boot WB

Classes at 730am and 930am. Reminder that JCF Term 3 starts 26th July. And don’t forget Beastwod this Sunday featuring ‘Manion’. BYO. Good Times. :-) 

Partner WOD

” 100 Lashes ”

100 Kettlebell Swing (24/16)

100 Wall Ball

100 Box Jump

100 Burpee

*One person works at a time.

**Partition reps evenly.

D.T.

Social Hour featuring TightNight at 530pm. BYO.

Strength 

Back Squat 5 x 5 reps* (80%)

BB Hip Thruster 5 x 10 reps

*same as Monday. Add a few reps.

WOD

“ D.T.”

12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

5 Rounds for time.

Compare to : 28/4/2016

Workout in honour of :

Timothy Davis
USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

(more…)