WOD

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

Farm Hand Fran

Classes at 730am and 930am. . And good luck to the CFN Red Skulls team down at the H-Town Throwdown comp in Hamilton tomorrow. A strong mens team of Perty, Dave , Roman, Marcio, Donny and Tom are sure to compete like warriors and gentlemen and represent our tribe well. Go Well Boys!

TEAM WOD

” Farm Hand Fran ”

AMRAP 25

A 15 DB Thruster (22.5/15)/ Scaled : (15/10)

15 Pull Up /Scaled : Jumping Pull Up

B 100 m KB Farmers Carry (2x 24/2 x 16 kg)

C Holds Handstand/ Scaled : Plebs Plank

Team members rotate when Farmers Carrier returns.

Farmers Carrier then holds Handstand

Handstand takes over where A finishes.

Reps are only counted when team member holds HS.

Face Off

Another tough examination of your staying power, this time in a time priority workout. With only a minute to accumulate reps you will need to be consistent with your movement and minimise the rest periods. Enjoy the struggle.

Strength

EMOM 10

3 Power Clean

WOD

” Face Off ”

5 Rounds for Max Reps:
1:00 – Cal Row
1:00 – Power Clean (60/40)
1:00 – Barbell Facing Burpee
1:00 – Rest

Score each movement separately.

Leg Day

Due to the shorter week we need to squeeze our snatch work in today with another stamina builder in the form of a longer run.

Strength 

EMOM 15

3 Hang Squat Snatch

3/3 OH Lunge

5 Strict Toes To Bar

WOD

” Leg Day ”

100 Wall Ball

Run 1 mile

100 m OH Lunge (20/10)

CAP 20

Beastmaster

Swole Day and we cycle the deads with tight positions..then a chipper from last year which will test you ability to endure the suck.

Strength

EMOM 15

5 TnG Deadlift

5 Bench Press

10 RKBS

WOD

” Beastmaster ”

AMRAP 20

30 DB Push Press (22.5/15)

30 KBS (24/16)

30 Cal Assault Bike

30 Box Jump Over (60/50 cm)

30 Deadlift (80/55)

Flayed

A fantastic turn out for last nights Auckland Anniversary Day team wod. The heatwave coming will impact on performance so please take good care t0 get adequate rest, and fuel and hydrate well for your daily workouts. We are only 3 weeks out from the start of the CF Open and the intensity will be ramped up from here on in.

Strength

EMOM 15

5 Hang Squat Clean

5 Strict Chest to Bar

5 Strict HSPU

WOD

” Flayed ”

AMRAP 7

7 Hang Squat Clean (60/40)

12 Chest to Bar Pull Up