WOD

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

The Fighter Challenge aka ‘Jonno’

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

PARTNER WOD

“ The Fighter Challenge ” aka ” Jonno ”

21-18-15-12-9-6-3 reps of :

Row for Calories

Burpee

Sumo Deadlift High Pull ( 35/20)

Wall Ball

Kettlebell Swing (24/16)

Thruster (35/20)

Partner A will row 21 cals and rest while B rows 21 cals.

Then A will complete the burpees, then B..

D.T.

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 ;-)

Strength

EMOM 10

Odd : 5 Front Squat (build)

Even : 5 Strict Pull Up

WOD

“ D.T.”

12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

5 Rounds for time

Coat Hanger

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.

Strength

EMOM 10

Odd : 5 Hang Squat Snatch (50-60% 1RM OHS)

Even : 40 Double Under

WOD

” Coat Hanger ‘

AMRAP 7

3-6-9-12-15-18-21.. reps of

Thruster (42.5/30)

Toes To Bar

Compare to : 23/11/2017

(more…)

Rattlesnake

 

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.

Strength

EMOM 10

Odd : 5 TnG Power Cleans (build)

Even : 5 Push Jerk (build)

WOD

” Rattlesnake “

Run 400 m

15 Power Clean (70/45)

10 Burpee Box Jump overs (60/50 cm)

3 Rounds

CAP 18

Karen Gone Bad

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!

Gymnastics 

EMOM 10

Odd : 30 s Handstand Walking/Progressions

Even : 30 s Ring Muscle Up /Progressions

WOD

” Karen Gone Bad ”

5 x 3:00/3:00

30 Wall Ball (9/6)

Max Cal Row

Score is Total cals