Workout of the Day

Workout of the Day 2018-07-09T10:31:37+13:00

Double Trouble

18th March 2019|

Skills/Strength

EMOM 10

5 Front Squat

5 Strict Press

WOD

” Double Trouble ”

100 Double Under

then

3 rounds of :

21 Deadlift (60/40)

15 Front Squat

9 Push Jerk

then

100 Double Under

 

19.4

17th March 2019|

Open Monday. Across all sessions.

WOD

” 19.4 ”

3 Rounds of :

10 Power Snatch (43/29)(29/20)

12 Bar Facing Burpee

Rest 3 minutes

3 Rounds of :

10 Bar Muscle Up/ Chin Over Bar Pull Up

12 Bar Facing Burpee

CAP 12

Goat Day

14th March 2019|

Week 4 of the Open. A few things to practise : Deadlifts, Thrusters, Pull Ups and Muscle Ups. Or you can use the time to restore the body and sore tissues through various mobility techniques that the coaches can advise.

WOD

“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Fran And A Boat

13th March 2019|

On the eve of 19.4 speculation is rife about what movements remain to be sent our way over the next fortnight. One thing for sure is that Silverback Speak host Perty will find these answers from special guest Donny, 2 time Red Skull holder and personality plus coach of CFN. Tune in tomorrow for the real oil. In the meantime , get your barbell thruster working and be ready. Born Ready.

Strength 

EMOM 12

5 Strict Press

5 Front Squat

5 Strict Pull Up

WOD

” Fran and a Boat ”

21-15-9 of

Thruster (42.5/30)

Pull Up

Cal Row

CAP 12

Devil’s Lair

12th March 2019|

Strength

EMOM 12 (4 rounds)

5 TnG Deadlift (build)

10 Kettlebell Swing (AHAP)

10 GHD Sit Up

WOD

” Devil’s Lair ”

4 Devils Press (2 x 22.5/15)

8 Deadlift (100/70)

5 Rounds

CAP 15