Wods

Aug 31st, 2014

Category: Blog
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Monday 1st September

Ruth 1km row Welly cup front squats 5x 5 7 rounds On the 3:00 Run 400m 10 TTB Ideally you want rounds to be sub 2mins S n C Run 400m 10 weighted abmat sit up

Aug 31st, 2014

Category: Blog
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SATURDAY

Lauren Fisher and Ruth Anderson Horrell at the Wellington Cup Partner DT 10RFT 12 Deadlift 50/70 9 hang power clean 6 push jerk 1 athlete has to complete a whole round before the next athlete can go, then they must complete a whole round group sled push (relay finisher)

Aug 31st, 2014

Category: Blog
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Friday 29th August

6x 100m (Shuttle 50 m each way) 2 min rest use stop watches and get athletes to time each other if necessary 2 heavy deadlift 5 sets of 3 @ 80% of 1 RM

Aug 31st, 2014

Category: Blog
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Thursday 28th August

Owen, Sam, Hailey and Heather representing CFWS, moving the worm with style! 1. max clean Then: 21-15-9 thruster 30/40kg bar facing burpee

Aug 31st, 2014

Category: Blog
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Wednesday 27th August

Sam Brierley working hard in the 5 min AMRAP of power snatch and OHS at 60kg 1. 5 sets of 6 shoulder to overhead work to a max weight. Can go from rack 2 14 min bear complex This is one rep: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press […]

Aug 31st, 2014

Category: Blog
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Tuesday 26th August

  rack position mobility For time 5 Clean and Jerks, 90/60 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) Block run 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 5 Clean and Jerks, 90/60

Aug 31st, 2014

Category: Blog
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MONDAY 25th August

OWEN WEST smashing out some calories as Lucas Parker looks on REVIEW DB hang squat clean .com WOD 5 rounds for time of: 60/40 overhead squats, 5 reps 10 toes-to-bars 17kg+ dumbbell hang squat clean, 15 reps 20 double-unders

Aug 31st, 2014

Category: Blog
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Wednesday 21st August

front rack mobility 10mins 1. 7 RM Front Squat 2. 7RM Back Squat 2. “The Chief” 5 rounds of:  AMRAP 3: 3 Power Cleans 60/43 6 Pushups 9 Air Squats 1 minute rest between rounds. Your score is total rounds, only full rounds count.

Aug 31st, 2014

Category: Blog
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20th August

strict pull up 3,3,3,3,3 increasing weight 8 min AMRAP 4 S2O 60/40 8 KBS 32/24 12 toe to bar

Aug 19th, 2014

Category: Blog
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Tuesday 19th August

  1.Strict Press Biathlon 800m Run 21 Unbroken* Strict Press, 55/35 800m Run 18 Unbroken* Strict Press, 55/35 800m Run 15 Unbroken* Strict Press, 55/35 200m penalty run for putting down the bar (below shoulders) 800m block + 200m S n C 20/30kg

Aug 19th, 2014

Category: Latest News
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Monday

1. Dead Lift 1RM 2. Squat 7×5 Front Squats, 3. EMOMx7 3 Squat Cleans – you choose the weight Sn C SAME

Aug 19th, 2014

Category: Blog
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Saturday

Chipper day!! 20min cap For time: 50 pull ups 40 burpees 30 box jumps 20 power snatch 30/45 10 rope climbs 5 bar muscle up S n C 50 banded pull up 40 burpee 30 box jump or step up 20 power snatch 25/35 20 knee raises 10 push ups

Aug 19th, 2014

Category: Blog
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Friday

1. Squats 10×3 front Squats, 2. 5 RFT 8  TTB 8 DB Thrusters 14 DB Walking Lunges Sn C same

Aug 19th, 2014

Category: Blog
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Thursday

1. Deadlift 3-rep Heavy 2. EMOMx14 Odd:  7 Dead Lifts, 70% of 3-rep Even:  200m Run

Aug 13th, 2014

Category: Blog
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Wednesday

5 x 7 back squat   “Jackie” 1km row 50 thrusters 20kg 30 pull ups   S and C 1km row 50 thrusters 30 jumping pull ups

Aug 12th, 2014

Category: Blog
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Tuesday

    Remember team whether your coming to 6 am, 10.30 or 6pm to set yourself up the best for your WOD please be there 15-20 minutes prior to get your mobility done and get a little sweat on.  We love how popular our mobility class is on Sunday is, but once a week is […]

Aug 11th, 2014

Category: Blog
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FRIDAY NIGHT LIGHTS FINAL WOD

We will all be sad when it finishes, but unfortunately all good things must come to an end and this Friday is the Finale of Friday Night Lights. There have been some absolute stellar performances, and we all love seeing people really push their limits. If you havent been down to check it out, make […]

Aug 11th, 2014

Category: Blog
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MONDAY

Pull ups 3 sets of 5 strict C2B Pull ups, rest as needed between sets IF athletes can complete 5 strict pull up then: 5×5 kipping pull up For those not strong enough then practice hollow/open For Time: 21 Front Squats, 60/40 21 KBS, 32/24 400m Run 15 Front Squats, 15 KBS, 400m Run 9 […]

Aug 8th, 2014

Category: Blog
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Saturday Partner WOD

  Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 9kg/6kg 40 KBS, 32/24 30 TTB 400m Run (200m each) One athlete works at a time. S n C 25min AMRAP 50 wall ball 9ft 40 russian KBS 16/24 30 knee raise 400 m run