It’s Random Act of Kindness Day @ CFWS! Not sure if having do complete a RAK as a buy out sticks to the act being “random” BUT something to think about for the rest of your day, week, month, year, long loonngg life!! Today’s a hero WOD dedicated to Johnny, an amazing athlete who showed […]
TRIPLE 3’s – MODIFIED For time; – 3000m row – 300 double unders – 3000m run This ones going to give all of us some time today to really reflect on breathing and remaining alive… actually that’s probably just me! A good opportunity to get those lungs burning and set some benchmarks on all three […]
For time; 12 – 9 – 6 – clean and jerk 70/50 – handstand push up It’s a short one but the intensity is high! The barbell is heavy so whatever weight you end up putting on there they are likely to be singles very quickly. The handstand push ups should be quick so if […]
STRENGTH DAY Back Squats 5 x 10 reps You get out what you put in and today should be a hard day in the office! Take a decent period of rest between sets then work hard for all 10 reps concentrating on your breathing and your midline stabilisation.
NANCY 5 rounds for time; – 400m run – 15 overhead squats 43/30 One of the girl benchmark WOD’s. Attack this one with some strategy. If you have a previous time then workout what your splits need to be to do better! If it’s the first time you’ve had a pleasure of meeting Nancy then […]
For time; 21 – 18 – 15 – 12 – 9 – 6 – 3 – sumo deadlift high pull 35/25 – push press This WOD is shoulder heavy! Both of these movements are some of the faster movements to cycle through with a barbell so get prepared to get puffed… and if you’re not […]
In teams of 4 complete the following; 2 members complete an amrap of rope climbs whilst the other 2 members complete 3 x 400m sled drags (40/20) then swap The score will be the total time to complete the 6 x sled drags minus 4 seconds for every rope climb completed
MURPH A hero WOD dedicated to Lt. Michael P Murphy, a Navy Seal killed in action in 2005. An endurance WOD that should be entered in to with a smart strategy and a level headed approach! DON’T sprint the first mile, DO break up your sets with a focus on keeping moving not on resting, […]
“CINDY” One of the longer girl workouts, this 20min body weight AMRAP is a great way to measure your fitness as 2017 wraps up! If you’ve had the pleasure of doing Cindy before, find out what you did last time and go in to today with a plan for improvement! If it’s your first time, […]
Handstand Walking Progressions! It’s time to get more comfortable upside down! Wherever you’re at with this movement when you walk in to class today you will walk out better and more comfortable with it. Your coach has heaps of ways we can move on to the next level or perfect where we’re already at – […]
DIANNE 21 – 15 – 9 – deadlift 100/70 – handstand push up A benchmark WOD, Dianne is a short to mid-length wod that takes the toll on our midline stability! We’re aiming to have this one done within 12 mins to scale the weight and/or movement appropriately to ensure you hit that target. If […]
DEADLIFT 5 – 5 – 5 – 5 – 5 FRIDAY FLEX OFF Accessory work for summer…cos sometimes it’s about getting those beach muscles ready!! 3 rounds of – 20 banded tricep extensions – 20 sec plank on low rings – 10 bicep curls (slow tempo) – 20 banded lat pull downs
3 rounds for time; – block run – 30 dumbbell snatches – 30 pull ups 30min TIME CAP A suitable scale for pull ups today would be to use a band – there are a fair few pull ups to get to so make sure you choose a band that is going to make you […]
“SHORT HEAVY LIZ” 15 – 12 – 9 – dumbbell squat clean – ring dips Push ups on your dumbbells are a suitable alternative for ring dips today. If you’ve got some dips but not this many, have a chat to your coach about reducing the prescribed reps.