WOD

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

Bike Pants

Strength/ Skill

OTM 10

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

Even : 40 Double Under

WOD

” Bike Pants ”

5 Rounds

AMRAP 1:00 at each station

HSPU

Kettlebell Snatch (24/16)

Cal Bike

Rest 1:00 minute between rounds

 

 

 

11.5

Over the next few weeks our Mondays will feature an Open wod from years gone by. Here’s one thats fun and a good opportunity to see how you have progressed since the last time..

Strength

Shoulder Press 5 x 75%/ 3 x 85%/ Max Reps x 95 % 1 RM

Banded Pull-Aparts  3 x 15

Sumo Deadlift High Pull 3 x 8 (build)

WOD

” 11.5 “

AMRAP 20

5 Power Clean (65/45)

10 Toes To Bar

15 Wall Ball (9/6)

Compare to : 4/1/2016

 

Bail Out

Classes tomorrow at 730am and 930am. Then grab your picnic basket and head on over the bridge to Milford Reserve for CFN’s Beach Volleyball Day. Meeting at 11am. See y’all there :)

 PARTNER WOD

” Bail Out ”

AMRAP 25

20 Cal Row

20 DB Snatch (22.5/15)

Partner A completes full round then switch

Score is TOTAL REPS

The Holy Man

A big HAPPY BIRTHDAY to our own Dave ‘The Brofessor ” Mayeda. A true champion in every sense of the word. Hard working, humble and talented Dave represents all that is good about CFN. This wods for you Champ  :)

Strength

Deadlift  5 @ 75%/3 @ 85%/Max reps @ 95% (90% of 1 RM)

GHD Back Extension 3 x 5 reps (2 sec pause at ext)

L-Sits 3 x ME (max effort *)

*try to accumulate 60 seconds

WOD

” The Holy Man ”

AMRAP 20

1 Clean (100/70)

1 Bar Muscle Up

1 Rope Climb

1 Def HSPU (4″/1″)

1 Burpee Box  Jump (75/60 cm )

 

Stone And Steel

A big HBD to 2017 Red Skull Winner Monish ‘Money’ Masters! Our wod today is from the annals of early CFN when we used the museum steps with great regularity, enjoy the heat and the sights!

Strength/Skill

OTM 10

Odd : 3/4/5 Strict Toes To Bar

Even : 3 Box Jump (AHAP)

WOD

” Stone And Steel “

Run 500 m (to museum)

50 Box Jump (museum seats)

Run 500 m (museum to gym)

50 Kettlebell Swing (32/24)

2 Rounds