WOD

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

Fran

One last crack at Fran before we break for the holidays. Watch the website for our Xmas hours shortly.

Strength

E 2 M

3 Thruster (build)

3 Weighted Pull Up

WOD 

” Fran “

21-15-9 reps of

Thruster (42.5/30)

Pull Up

For time.

 

Iron Guts

 

Our last max out clean and jerk for the year. Then another opportunity to squeeze out an extra rep or 2 from your last effort a few months ago.

Strength

In 20 mins :

1 rep max Clean and Jerk

WOD

” Iron Guts “

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (70/45)

Rest 4:00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (80/50)

Compare to : 26/10/2017

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Feed The Machine

Skill

OTM 10

Odd : 30 sec Handstand Walk/ progressions

Even : 30 sec Pistol Squat/progressions

WOD

” Feed The Machine “

5 x 3:00 work/3:00 rest

15 Deadlift (100/70)

15 Box Jump (60/50 cm)

Max Cal Bike

13.1

 

A big sad farewell to our most awesome Ozzie who possessed more power and skill than many who have graced the hallowed CFN floor. All the very best to Cat Salt, this ones for you!

Strength

Bench Press 3-2-1-1-1-1-1 reps

Deadlift 3-2-1-1-1-1-1 reps

WOD

” 13.1 “

AMRAP 17

40 Burpee

30 Snatch (35/20)

30 Burpee

30 Snatch (60/35)

20 Burpee

30 Snatch (75/45)

10 Burpee

Santa’s Slay

Classes at 730am and 930am. Don’t forgot our last Sunday Beastwod  tomorrow. The Mighty ” Whitten ” will rip you up and spit you out..Now at 8am and 930am . Get Some!

PARTNER WOD

” Santa’s Slay ”

Run 1 Mile (2 x 400 m each)

30 Clean and Jerk (60/40)

60 Burpee Box Over

30 Clean and Jerk

Row 2 km (2 x 500 m each )

Partners to share reps equally.