Lots to look forward to in the next few months including September’s Spring Clean challenge, The New CF Total with Precious McKenzie and our Christmas Gig is official. Lawn Bowling on the 18th November! Deets on the WB :)
Squat Clean and Power Jerk 3 x 2 reps
Push Press 3 x 2 reps
Clean Pull 3 x 2 reps
Clean Grip Deadlift * 3 x 3 reps
*approx 5-10kg more than clean pulls
” Role Model ”
Bar Facing Burpee
Run 400 m after each round
Hump Day and time to spend time in the wod. This Hero wod needs to be treated and approached like a chipper as the reps are numerous before the movement changes. If form breaks down, take a break and set your posture for your rep count continues. Have Fun. :)
E 3 minutes /5 Rounds
Bench Press (3 x 75/3 x 80/3 x 85%)
2 x 90/2 x 95%)
3 Weighted Pull Up (build)
” Danny ”
30 Box Jump (60/50 cm)
20 Push Press (50/35 kg )
30 Pull Up
Workout in honour of :
Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.
Daniel is survived by his wife, Jenni; and daughter, Jojiye.
A great night was had by all at Fridays sing-a-long. Now its down to bidness. Only a month to Spring and soon the water will be warm and the beaches ready for playtime. Get your week started well with Snatch Day!
Squat Snatch 3 x 3 reps
SG High Pull 3 x 3 reps
SG Deadlift 3 x 3 reps
OHS 3 x 3 reps
” Insinkerator ”
OTM 18 (6 rounds)
Min 1 : Power Snatch (50/35)
Min 2 : Overhead Squat
Min 3 : Cal Row
Work for 30 secs / rest for 30 secs then transition to next exercise.
Score each movement separately.