WOD

WOD 2018-06-28T09:38:33+13:00

The Crane

parker_tutaki-1200

World Championship Contender Joe Parker will win tonight..simply because he trusts the program ;)

Team WOD

” The Crane “

Teams of 3

AMRAP 7

Back Squat

50 Reps (60/40)

50 Reps (80/50)

Max Reps (100/60)

3 Minute Rest

AMRAP 7

Strict Press

50 Reps (42.5/25)

50 Reps (50/30)

Max Reps (60/35)

3 Minute Rest

AMRAP 7

Deadlift

50 Reps (80/50)

50 Reps (100/60)

Max Reps (120/70)

* 1 Person works at a time.

*Scale accordingly.

 

 

CFN Separator

mano-du

The heat is up! Loads are heavy and we’re shifting it all. Our timing is great coming into summer and your wods demand the attention to detail. The CFN Separator will feature again before Christmas and these movements will come at you very regularly so get practising! Check CFN FB page for our “Summer Shred ” nutrition challenge which will begin in a few short weeks. Details will emerge from next week :)

Strength

Back Squat 5 x 3* reps (70%)

BB Row 5 x 5 reps

* 3-5 sec pause in the bottom position

WOD

”  CFN Separator ”

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16

Compare to : 28/7/2016

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Thruster Thrash

thruster

Theres no doubt our movement is becoming tight and fast under the bar with the concentration of Oly Lifting over the last 3 weeks. Our strength base was evident yesterday in ‘Troglodyte’ with some big deadlifting over a sustained 20 minute period. Remember to get in early and get your stretch on and go after those tight and sore bits with the rollers and balls we have for you. Joint and Tissue management is your springboard to greater speed and power in this gym.

Strength

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls

WOD

 

” Thruster Thrash ”

15 Thruster (42.5/30 kg)

30 Kettlebell Swing (24/16)

Rest 90 seconds

3 Rounds

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Troglodyte

ohwl

Strength

5 Front Squat  (70% of 1 RM Back Squat )

10 GHD Sit Up

10 GHD Back Extension

5 Rounds

WOD

“Troglodyte”

5 Deadlift  (140/90)

100 m Waiters Walk *(20/10)

20 minute AMRAP

* Overhead walk with a plate

18 And Life

jeff-t-ohs

Tonight we welcome our second spring Intro for 2016. A new group of individuals who have made the decision that ‘being ordinary will no longer suffice’.

Strength

Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL

WOD

” 18 and Life ”

30 Power Snatch (35/25 kg)

30 Box Jump (60/50 cm)

30 Cal Row

30 Toes To Bar

AMRAP 18