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

Power Of One

OHS Day 2

If you have been committed to the Monday/ Friday back squat program you will have noticed that you are in fact waaaay stronger than a month ago. Its just so simple really. Turn up. warm up well. squat heavy. Stretch. Do it at least twice a week. Repeat. Get Stronger. Crush all your enemies. Boom.


Back Squat 5 x 3* reps (80%)

BB Hip Thruster 5 x 10 (use same weight)


” Power Of One ”

0-3 minutes :

6 Power Snatch (42.5/30)

6 Burpee

6 Overhead Squat

3-6 minutes :

8 Power Snatch

8 Burpee


6-9 minutes :

10 Power Snatch

10 Burpee

10 OHS

9-12 minutes :

12 Power Snatch

12 Burpee

12 OHS

Rest on completing the full round.

Score is max reps.


Partner Seven

One of our faves returns to CFN. The Partner Seven. Get Some!


” Partner Seven “



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

Tabata This

Friday Squat Day featuring the Social Hour Tight Night. Come get really strong with us, then get your sweat on with a good Tabata hit out.


Back Squat 5 x 5 reps* (75%)

BB Hip Thruster 5 x 10 reps

*same as Monday. Add a few reps.


” Tabata This “

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull Up
Rest 1 minute
Tabata Push Up
Rest 1 minute
Tabata Sit Up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the TOTAL  reps performed in all of the eight intervals. Score separately for each exercise.

Unit for the row is “calories”.

Compare to : 13/12/2015 


Thruster Run

Well the rain has finally stopped so we may as well get outside. Add some thrusters to your hill sprints and you’ve possibly got the most potent mix of exercises possible. Combined, they will produce a massive change to your fitness. Do this and your life will change..


Shoulder Press 5 x 3 (75% 1RM )

Weighted Pull Up 5 x 3* reps



” Thruster Run ”

Run 400 m

21 Thruster (42.5/30)

Rest 1 minute

Run 400 m

15 Thruster (50/35)

Rest 1 minute

Run 400 m

9 Thruster (60/40)

Game Changer

Although not the Open workout 14.3 the workout today involves heavy deads and box jumps. These 2 exercises are a well balanced couplet involving the super powerful hip extension movement. Wonderful for developing real speed and power..aaand it might just give you a nice butt ;-)


5 Deadlift (75% 1RM )

3 Box Jump (AHAP)


” Game Changer ”

21 – 15 – 9 reps of

Deadlift (120/75)

Box Jump (75/60 cm)

*RXD is box jump and not step up.