WOD

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

Christine

Classic CFN benchmark ‘Christine’ gives the lighter more powerful athlete a chance to excel on the whiteboard.

Strength

EMOM 10

Odd : 3 Deadlift (build)

Even : 3 Box Jump (AHAP)

WOD

” Christine “

Row 500 m

12 Deadlift (Bodyweight)

21 Box Jump (60/50 cm )

3 Rounds

The Fast And The Furious


The second  half of our Clean and Jerk tech work focusses on the split jerk. Be Brave. Be Fast.

Strength

EMOM 10

2 Split Jerk (build)

WOD

” The Fast and the Furious ”

AMRAP 10

30 Double Under

15 Shoulder to OH (50/35)

Saved By The Barbell

Some very impressive numbers on the board in yesterday’s Nicole. Todays workout is a fun wod based on the Fight Gone Bad rep scheme and a first time at CFN.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Saved By The Barbell ”

3 rounds for max reps of:
1 minute of Burpee
1 minute of Wall Ball
1 minute of Deadlift (50/35 kg)
1 minute of Med-Ball Sit-Up
1 minute of Hang Power Clean
Rest 1 minute

Nicole

A benchmark to remember. Nicole is all about efficiency, strategy and of course grip strength. This test will be repeated before years end.

Gymnastics

EMOM 10

3-5 Strict C2B Pull Up

3-5 Strict HSPU

WOD

” Nicole ”

AMRAP 20

Run 400 m

Max Pull Up

* as many reps as possible in one set. Must run when the athlete drops off the bar.

Black Hole

A big congrats to those that hit Murph prescribed on Saturday and tamed the beast. Sore bodies almost always follow a Hero wod like Murph but you can bank those hard earned reps for a few benchmarks to come over the next few weeks.. And a shout out to our CFN Silverbacks who represented and claimed 2nd place in Masters Metcon Madness on Saturday. These guys are making a habit of podium finishes and we’re are the fast becoming the Masters Centre of Excellence in the growing CF community..This week we start a new skill block and add a little more grunt into our wods.

Strength 

E2M 5R

1 Power Snatch

1 Hang Power Snatch

1 Heaving Snatch Balance

1 Overhead Squat

WOD

” Black Hole ”

3 x 3:00/3:00

18 Cal Row

18 Bar Burpee

MR OHS (42.3/30)

Rest 3:00

15 Cal Row

15 Bar Burpee

MR OHS (50/35)

Rest 3:00

12 Cal Row

12 Bar Burpee

MR OHS (60/40)

Score each AMRAP separately.