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)
07 Mar 2014
Saturday 8th March
Reminder: If you need judging please come to the 11am Class and bring a printed out scoring sheet.
A. CF Games Open WOD 14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 43/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 43/30kg.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 43/30kg.
14 chest-to-bar pull-ups
Etc., following same pattern
06 Mar 2014
Friday 7th March
A. Front Squat
2 – 2 – 2 – 2 – 2
B. 5 RFT of:
Run 200m
5 x Ring Dips
10 x Push Ups
05 Mar 2014
Thursday 6th March
A. Clean and Push Jerk
Work to heavy double
B. ‘Grace’
for time:
30 x Clean and Jerk (61/42.5kg)
Your weight for Grace should not be more than 60% of your 1RM C&J. This WOD should take you less than 8 minutes.
04 Mar 2014
Wednesday 5th March
Reminder: There will be no 7.15pm Class tonight due to the Feb Challenge Function at the Limerick Arms Hotel.
A. AMRAP in 7mins of:
15 x Burpees
Rest 20 Secs
B. 6 RFT of:
5 x T2B
10 x Wall Ball (9/7kg)
15 x Sit Ups
