My best mate Jonno helped me build CFN from the ground. He has always trained hard and feared nothing. He now has a massive fight to survive and our hard work and kindness will help him and his family. A small donation in the bucket of $10 or koha at Give-A-Little to bring some happiness back to Jonno and Izzy. Stick around for a snarler or 2 after the 930am wod. CFN Love. x
“ The Fighter Challenge ” aka ” Jonno ”
21-18-15-12-9-6-3 reps of :
Row for Calories
Sumo Deadlift High Pull ( 35/20)
Kettlebell Swing (24/16)
Partner A will row 21 cals and rest while B rows 21 cals.
Then A will complete the burpees, then B..
We need kids! Bring ’em in to JCF this Saturday and they’re in with a chance to win something big! Then we get together for the Fighter Challenge for my good friend Jonno. Bring your A game ;-)
Odd : 5 Front Squat (build)
Even : 5 Strict Pull Up
12 Deadlift (70/45)
9 Hang Power Clean
6 Push Jerk
5 Rounds for time
With only 24 days till The Open our skill level and bar speed is looking good. Now we need to build rhythm and timing so the leakages are plugged and any extraneous movement is eliminated. The wods will almost entirely be couplets or triplets that may surface over the 5 weeks. Your stamina levels are key so lets push hard through these next few weeks and iron out the kinks in your game.
Odd : 5 Hang Squat Snatch (50-60% 1RM OHS)
Even : 40 Double Under
” Coat Hanger ‘
3-6-9-12-15-18-21.. reps of
Toes To Bar
Compare to : 23/11/2017
Just over 3 weeks out and we begin to fine tune the art of ‘ barbell cycling’. The emphasis is to maintain structure as we build rep upon rep usually with something heavy.
Odd : 5 TnG Power Cleans (build)
Even : 5 Push Jerk (build)
” Rattlesnake “
Run 400 m
15 Power Clean (70/45)
10 Burpee Box Jump overs (60/50 cm)
Auckland Anniversary Day means we skip our snatch work and keep building the gymnastics skill. However your squat/row endurance gets a wee tickle today. Sweat this one!
Odd : 30 s Handstand Walking/Progressions
Even : 30 s Ring Muscle Up /Progressions
” Karen Gone Bad ”
5 x 3:00/3:00
30 Wall Ball (9/6)
Max Cal Row
Score is Total cals