21 Feb 2014
Saturday 22nd February
This weekend we bid farewell to Eleanor and Glen who are heading back home to Ireland. It has been great coaching you both and seeing your amazing progress over the last two years. We wish you all the best and hope you know that you are always welcome back for a WOD.
A. 15 Mins to find:
1 RM Strict Press
B. ‘Fran’
21 – 15 – 9 reps for time of:
Thrusters (42.5/30kg)
Pull-ups
Compare to 10 Dec 2013
20 Feb 2014
Friday 21st February
A. 4 Rds for Quality of:
6 x T2B
6 x P-Bar Shoot Throughs
2 x Wall Walks
B. ‘This is my Plate’
12 Min AMRAP of:
8 x V-Sit Ups
10 x Over Plate Burpees
12 x OHWL w/plate (20/10kg)
C. Tabata Hollow Hold
19 Feb 2014
Thursday 20th February
A. ‘The SF Crippler’
For time:
Row 1000m
30 x Back Squat (100/70kg)
Compare to 21 Oct 2013
B. Turkish Get Ups
3 x 2 Each Arm
We will use KB’s rather than small humans.
18 Feb 2014
Wednesday 19th February
A. Push Press
3 – 3 – 3 – 3 – 3
B. ‘Helen’
3 RFT of:
400m Run
21 x KB Swings
12 x Pull-Ups
Compare to 18 Nov 2013
18 Feb 2014
Tuesday 18th February
A. Front Squats
2 – 2 – 2 – 2 – 2
B. EMOM for 10 Mins:
2 x Power Clean
2 x Front Squat
1 x Push Press
16 Feb 2014
Monday 17th February
A. Clean Pulls
3 – 3 – 3 – 3 – 3
Build to 80% of 1RM Clean ONLY! Aim for great technique and your speed in the 2nd pull.
B. 30 – 20 – 10 reps for time of:
Wall Ball (9/7kg)
Push-Ups
Double Unders
or C. AWOD: ‘Amanda’
9 – 7 – 5 reps for time of:
Muscle Ups
Squat Snatch 61/42.5kg
*15 Min Cut-off
14 Feb 2014
Saturday 15th February
A. Hang Snatch
12 Mins to practice or work to 2 RM
B. CF Games Open WOD 12.3
18 Min AMRAP of:
15 x Box jumps (24/20″)
12 x Push Press (52.5/35kg)
9 x Toes-to-bar
13 Feb 2014
Friday 14th February
A. Bench Press
3 – 3 – 3 – 3 – 3
B. 3 RFT of:
Row 500m
20 x Burpees
Run 400m
1102 LBs = 500kg
13 Feb 2014
Thursday 13th Feb
9.30am Class Today has been cancelled. Sorry for the late notice.
A. Pendlay Row
3 – 3 – 3 – 3 – 3
B. 15 Min AMRAP of:
5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU
12 Feb 2014
Thursday 13th February
9.30am Class Today has been cancelled. Sorry for the late notice.
A. Pendlay Row
3 – 3 – 3 – 3 – 3
B. 15 Min AMRAP of:
5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU
