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.