WOD

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

The Bear Complex

Friday and we go very big under the bar then have a bit of fun with this non timed favourite.

Strength

Back Squat 5 x 2 reps

*building

 

WOD

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  

This is not a timed workout, this is for max weight only. 

 Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

Four By Four

Caity DU 1

Its cold and wet but we know the work done now is the work that matters! So much to look forward to at CFN..The forecast looks great for this weekends International Bowling Tournament at Mt Eden Bowling Club on Saturday. Then Sunday Comp Squad  at 3pm. The Spring Clean Up starts with a weigh-in on Tuesday with Simone, then next Friday night is our CrossFit Total BYO BBQ , before  the NZ Masters CF Comp at CF Waitakere on Saturday! Get Some!

Strength

Shoulder Press 5 x 2 reps

Weighted Pull Up 5 x 2 reps

*building

WOD

” Four By Four ”

In 3:00

Row 400 m

MR Toes To Bar

Rest 1:00

 

In 3:00

Row 400 m

MR Wall Ball

Rest 1:00

 

In 3:00

Row 400 m

MR Burpee

Rest 1:00

 

In 3 :00

Row 400 m

MR Double Under

Post 4 separate scores.

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Press Shuttle Snatch

Hump Day and we still want to pull big weight off the floor, and get our front squats fast deep and tight. Build to a heavy triple again and the wod will be crushed by one and all..

Strength

Deadlift 5 x 3 reps

Front Squat 5 x 3 reps

*building

WOD

” Press Shuttle Snatch ”

5 Rounds of :

12 Push Press (50/30)

40 m Shuttle Sprint (4 x 10 m)

8 Squat Snatch (50/30)

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Cindy’s Dead

OHS Stick

Our ‘nastics  wod takes on a heavy bias with this old Cave Classic. We have 2 more weeks of gymnastics specialist Tuesdays then we switch over to Snatch development on Tuesdays and the Clean and Jerk will feature on Thursdays. Other bodyweight movements such as pull ups, dips, handstands and muscle ups will be practised throughout the week.

Gymnastics

Handstand Push Up 5 x 3 reps

Weighted Ring Dip 5 x 3 reps

*Work on strict handstand pushup/ring dip.

** Negatives if you haven’t a strict press.

WOD

” Cindy’s Dead”

Deadlift (140/90)

8-6-4-2 reps

1-2-3-4 rounds of “Cindy”

“Cindy” is :

5 Pullup

10 Pushup

15 Squat

For time.

CAP 18 minutes.

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Grace On A Boat

Roachy PP

Week 5 and we’re deep, deep into the strength cycle and those loads in the wods must be feeling a bit lighter. Those that have been consistent, patient and dedicated should be rewarded in setting 3RM personal bests in their squat ,presses and deadlifts over the week. Nutrition and rest play a major factor in determining the rate of improvement. If your diet is crap then don’t give up, we have the Spring Clean Up starting with a weigh-in with Simone on Monday 29th April. Details will be out this week.

And not to Forget our International Lawn Bowls Tournament this Saturday!  Please remove your name from the event page if you are unable to attend. Teams will be selected on Wednesday. :-)

 Strength

Back Squat 5 x 3 reps

*build to a heavy triple

WOD

” Grace on a Boat ”

30 Cal Row

30 Clean and Jerk (60/40)

30 Cal Row

For Time

CAP 10 minutes

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