19 Mar 2014
Thursday 20th March
A. Clean Pulls
3 – 3 – 3 – 3 – 3
B. 5 RFT of:
9 x Thruster (45/35kg)
9 x Bar-facing Burpees
30 x Double Unders
18 Mar 2014
Wednesday 19th March
A. Front Squat
5 – 5 – 5 – 5
B. 2 RFT of:
Run 400m
15 x Push Press (50/35kg)
30 x Wall Ball (9/7kg to 10′)
45 x KB Swings (24/16kg)
17 Mar 2014
Tuesday 18th March
A. Muscle Up Practice
15 Mins
B. ‘Hope For Kenya’
12 Min AMRAP of:
50 x Squats
30 x Push Ups
15 x Pull Ups
16 Mar 2014
Monday 17th March
The ‘Bear Complex’
5 Rounds, each round is 7 sets of the following complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
For weight. Each round of 7 sets must be unbroken (i.e. no resting bar on the ground between sets).
14 Mar 2014
Saturday 15th March
A. CF Games Open WOD 14.3
8 minute AMRAP of:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg
Masters Men 55+: 43, 61, 84, 102, 125, 143 kg
Master Women 55+: 29, 43, 52, 61, 70, 84 kg
13 Mar 2014
Friday 14th March
A. Hang Power Snatch
3 – 3 – 3 – 3 – 3
B. AMRAP in 12 Mins of:
Row 250m
10 x 1 Arm KB Swings (16/12kg) LEFT
10 x 1 Arm KB Swings – RIGHT
10 x Burpees
12 Mar 2014
Thursday 13th March
A. Squat Cleans
Work to heavy double
B. ‘Elizabeth’
21 – 15 – 9 for time of:
Squat Cleans (61/42.5kg)
Ring Dips
11 Mar 2014
Wednesday 12th March
A. Rope Climb Practice
10 Mins
B. 15 Min AMRAP of:
2 x Rope Climbs 15′
20 x Air Squats
20 x Sit Ups
20m Walking Lunge
10 Mar 2014
Tuesday 11th March
A. For total time:
Run 800m, Rest 1 Min
Run 400m, Rest 30s
Run 200m.
B. 10 Min AMRAP of:
20 x Double Unders
8 x Box Jumps (30/24″)
8 x Handstand Push Ups
Some sweet handstand skills:
09 Mar 2014
Monday 10th March
Just another reminder we have no classes scheduled for the public holiday today. There will be open gym from 5.30-7pm. If you need an idea for something to do – please see below suggested WOD. Or come in and work on a ‘goat’.
A. Push Press
5 – 5 – 5 – 5
B. 5 RFT of:
200m Run
5 x Push Press (60/45kg)
5 x Front Squats (60/45kg)
