Strength
Clean (Rest 3 min between efforts)
3-3-3
Front Squat
2 sets MAX reps @ Bodyweight
WOD - Every minute on the Minute for 12min
6 KB Swings 24/16
MAX Wall balls
(Your score is total wall balls)
Post loads/reps to comments
Monday, February 28, 2011
Friday, February 25, 2011
25/2/2011
WOD #1 - AMRAP 3min
5 Hang Power Snatch 50/35
5 Wall Balls
Rest 1 min & repeat for 5 cycles
WOD #2
Perform a 1/2 Gasser on the minute, every minute for 10 minutes
Post to comments
5 Hang Power Snatch 50/35
5 Wall Balls
Rest 1 min & repeat for 5 cycles
WOD #2
Perform a 1/2 Gasser on the minute, every minute for 10 minutes
Post to comments
Thursday, February 24, 2011
Rest Day
For those coming in to CFS
WOD - 4 Rounds
21 - KB Swings 24/16
15 - Pull Ups
12 - Thrusters 40/30
9 - Push Ups (Release at Bottom)
*If partnering up;
*Double the reps & partition as needed
Post to comments
WOD - 4 Rounds
21 - KB Swings 24/16
15 - Pull Ups
12 - Thrusters 40/30
9 - Push Ups (Release at Bottom)
*If partnering up;
*Double the reps & partition as needed
Post to comments
Wednesday, February 23, 2011
23/2/2011
WOD #1 - 5 Rounds
5 Deadlifts 100/70
10 T2B
Compare HERE:
If Partnering up;
*2 Person Deadlift 140/100
*Both Athletes can do T2B at same time (10 each)
WOD #2 - 10min AMRAP (Individual WOD)
3 KB Snatch (Left Hand) 24/16
10 KB Swing 24/16
3 KB Snatch (Right Hand)
15 Double Unders
Post time/rounds to comments
5 Deadlifts 100/70
10 T2B
Compare HERE:
If Partnering up;
*2 Person Deadlift 140/100
*Both Athletes can do T2B at same time (10 each)
WOD #2 - 10min AMRAP (Individual WOD)
3 KB Snatch (Left Hand) 24/16
10 KB Swing 24/16
3 KB Snatch (Right Hand)
15 Double Unders
Post time/rounds to comments
Tuesday, February 22, 2011
22/2/2011
WOD - The CHIEF or CHIEF & INDIAN
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg - Hang Power Cleans for CHIEF & INDIAN
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
FOR CHIEF & INDIAN
*Only One person performing Cleans at any time
*Bar is not to touch ground until both Team mates have completed 3reps each
*Both Team members can perform Pushups & squats at same time
COMPARE CHIEF & INDIAN HERE:
Remainder of session
Skills/Mobilize
Post rounds to comments
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg - Hang Power Cleans for CHIEF & INDIAN
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
FOR CHIEF & INDIAN
*Only One person performing Cleans at any time
*Bar is not to touch ground until both Team mates have completed 3reps each
*Both Team members can perform Pushups & squats at same time
COMPARE CHIEF & INDIAN HERE:
Remainder of session
Skills/Mobilize
Post rounds to comments
Monday, February 21, 2011
21/2/2011
Strength
Front Squat (Jerk on last rep)
4 Sets of MAX reps @ 3/4 bodyweight
(Max Double Unders straight after the bumpers hit ground)
WOD - 4 Rounds
Run 200m
10 Ring Dips
*If partnering up; Both team mates run together
*Whilst one person performs Ring Dips, the other holds a hover
Stabilization
3 x 5 Wall Climbs
Post loads/times to comments
Front Squat (Jerk on last rep)
4 Sets of MAX reps @ 3/4 bodyweight
(Max Double Unders straight after the bumpers hit ground)
WOD - 4 Rounds
Run 200m
10 Ring Dips
*If partnering up; Both team mates run together
*Whilst one person performs Ring Dips, the other holds a hover
Stabilization
3 x 5 Wall Climbs
Post loads/times to comments
Friday, February 18, 2011
18/2/2011
Tamara and Blair join the Athletic Development ProgramRun 1.6km
Compare HERE:
WOD #2
MAX REP Ring Dips
10 Box Jumps 24/20
1/2 Gasser
MAX REP T2B
*REST 1min between ROUNDS
Post time/reps to comments
Thursday, February 17, 2011
Rest Day
For those coming in to CFS
Strength
OHS
Find your 15 rm X 2 sets
Compare from 3/2/2011 HERE:
Strict Press
Find 1rm
Push Press
3-3-3
WOD - 10min AMRAP
5 SDHP 40/30
7 Push Press 40/30
5 Squats (Air)
*Start the WOD with 3 Burpees & every 2min complete 3 Burpees
Post loads/rounds to comments
Strength
OHS
Find your 15 rm X 2 sets
Compare from 3/2/2011 HERE:
Strict Press
Find 1rm
Push Press
3-3-3
WOD - 10min AMRAP
5 SDHP 40/30
7 Push Press 40/30
5 Squats (Air)
*Start the WOD with 3 Burpees & every 2min complete 3 Burpees
Post loads/rounds to comments
Wednesday, February 16, 2011
16/2/2011
WOD - Chipper
50 Double Unders
20 KB Snatch (Right arm) 24/16
50 Overhead walking Lunges 20/10
20 KB Snatch (Left Arm) 24/16
50 KB Swings 24/16
20 Wallballs
50 Pushups
20 Push Press 40/30
50 Double Unders
* If partnering up; Double the reps & partition reps as needed
*Wall balls are shoulder2shoulder
*Push Ups can be done with both athletes working at same time
Post to comments
50 Double Unders
20 KB Snatch (Right arm) 24/16
50 Overhead walking Lunges 20/10
20 KB Snatch (Left Arm) 24/16
50 KB Swings 24/16
20 Wallballs
50 Pushups
20 Push Press 40/30
50 Double Unders
* If partnering up; Double the reps & partition reps as needed
*Wall balls are shoulder2shoulder
*Push Ups can be done with both athletes working at same time
Post to comments
Tuesday, February 15, 2011
15/2/2011
WOD - 10 Rounds for time
3 Front Squats @ Bodyweight
5 Strict Pullups
7 Deadlifts @ Bodyweight
*Rest 45 seconds between rounds. But after 45seconds, be READY TO GO!
Remainder of session;
Mobilize/Skills
Post to comments
3 Front Squats @ Bodyweight
5 Strict Pullups
7 Deadlifts @ Bodyweight
*Rest 45 seconds between rounds. But after 45seconds, be READY TO GO!
Remainder of session;
Mobilize/Skills
Post to comments
Monday, February 14, 2011
14/2/2011
Strength
Ground to Shoulder 10 reps, 4 sets @ same load as last Monday Thruster weight
(Sprint 1/2 Gasser between sets)
Compare Thruster weight HERE:
WOD - 21-15-9
Box Jumps
KTE
KB Swings 24/16
*If partnered up; Double reps.
Both can box jump & KTE at same time
*Only one person can swing at any time. Partition reps as needed.
Post loads/time to comments
Ground to Shoulder 10 reps, 4 sets @ same load as last Monday Thruster weight
(Sprint 1/2 Gasser between sets)
Compare Thruster weight HERE:
WOD - 21-15-9
Box Jumps
KTE
KB Swings 24/16
*If partnered up; Double reps.
Both can box jump & KTE at same time
*Only one person can swing at any time. Partition reps as needed.
Post loads/time to comments
Friday, February 11, 2011
11/2/2011
Nathans got his first Muscle Up today
This video is of his 5th or 6th.
This video is of his 5th or 6th.
WOD #1 - AMRAP in 2min
5 G2O 50/35
5 Wall Ball
Rest 1 minute & repeat for 6 cycles
*If partnering up; Do 3 G2O each then 6 Wallballs per pair shoulder to shoulder
WOD #2
Perform 1/2 Gasser On the minute every minute for 10 minutes
Post rounds/time to comments
Thursday, February 10, 2011
Rest Day
For those coming in to CFS
Strength
Snatch/Power Snatch X 3 sets
Work to a 15 rep load at 60-65% 1rm
All snatches are "touch and go" at ground. No re-gripping or pausing at ground. Use the same weight across all 3 sets.
Front Squat X 2
20 reps @ Same weight as Snatch
WOD - 15 min AMRAP
5 Back Squat 40/30
7 Box Jumps 24/20
10 Abmat Sit Ups
Post loads/rounds to comments
Strength
Snatch/Power Snatch X 3 sets
Work to a 15 rep load at 60-65% 1rm
All snatches are "touch and go" at ground. No re-gripping or pausing at ground. Use the same weight across all 3 sets.
Front Squat X 2
20 reps @ Same weight as Snatch
WOD - 15 min AMRAP
5 Back Squat 40/30
7 Box Jumps 24/20
10 Abmat Sit Ups
Post loads/rounds to comments
Wednesday, February 9, 2011
9/2/2011
WOD #1
Run 1.6km
WOD #2
25 Double Unders
7 Deadlift 140/100
50 Double Unders
5 Deadlift
75 Double Unders
3 Deadlift
100 Double Unders
1 Deadlift
*If Partnering up, do 2 person Deadlifts & go HEAVY
Post times to comments
Run 1.6km
WOD #2
25 Double Unders
7 Deadlift 140/100
50 Double Unders
5 Deadlift
75 Double Unders
3 Deadlift
100 Double Unders
1 Deadlift
*If Partnering up, do 2 person Deadlifts & go HEAVY
Post times to comments
Tuesday, February 8, 2011
8/2/2011
WOD - AMRAP 20 min
Sprint 20 - 40 - 20 Shuttle Drill
MAX rep Ring Dips
8 KB Swings 24/16 (Go as heavy as can)
16 Push Ups (2010 Games Standard)
*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform MAX reps dips, then 8 swings & 16 push ups then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on swings & push ups.
Remainder of session
Mobilize/Skills
Post rounds to comments
Sprint 20 - 40 - 20 Shuttle Drill
MAX rep Ring Dips
8 KB Swings 24/16 (Go as heavy as can)
16 Push Ups (2010 Games Standard)
*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform MAX reps dips, then 8 swings & 16 push ups then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on swings & push ups.
Remainder of session
Mobilize/Skills
Post rounds to comments
Monday, February 7, 2011
7/2/2011
Strength
Thruster 10 reps, 4 sets @ MAX Load
All Thrusters are continual movement. (No pause at top of squat & push pressing). Use same weight across all 4 sets. Pick a weight & if you fail, start ALL sets over again, & pick a lighter weight if necessary. Rest minimum of 3min between sets
You have 30min GO!!
WOD - For Time (Individual or Partner)
50 OHS 45/30
Perform 3 Burpees at the top of every minute
*If Partnered; Perform 75 reps & Once bar is picked up it cant touch ground.
Post loads/time to comments
Thruster 10 reps, 4 sets @ MAX Load
All Thrusters are continual movement. (No pause at top of squat & push pressing). Use same weight across all 4 sets. Pick a weight & if you fail, start ALL sets over again, & pick a lighter weight if necessary. Rest minimum of 3min between sets
You have 30min GO!!
WOD - For Time (Individual or Partner)
50 OHS 45/30
Perform 3 Burpees at the top of every minute
*If Partnered; Perform 75 reps & Once bar is picked up it cant touch ground.
Post loads/time to comments
Friday, February 4, 2011
4/2/2011
WOD #1 - 3 Rounds
Run 800m
Rest 2 min
WOD #2 - Max rounds in 3 min
4 G2O 60/45
8 KTE
12 Squats
Rest 1 minute & repeat for 4 Cycles
Within 3 min of finishing
MAX reps STRICT PULLUPS (1 ATTEMPT)
If working with a partner;
*Perform 8 G2O & partition reps as needed
*Perform 16 KTE with both athletes working at same time, once 16 reps are complete your done
*Perform 24 Squats, same rule as KTE
*FOCUS ON MAXIMUM WORKRATE PER ROUND.
Post times to comments
Run 800m
Rest 2 min
WOD #2 - Max rounds in 3 min
4 G2O 60/45
8 KTE
12 Squats
Rest 1 minute & repeat for 4 Cycles
Within 3 min of finishing
MAX reps STRICT PULLUPS (1 ATTEMPT)
If working with a partner;
*Perform 8 G2O & partition reps as needed
*Perform 16 KTE with both athletes working at same time, once 16 reps are complete your done
*Perform 24 Squats, same rule as KTE
*FOCUS ON MAXIMUM WORKRATE PER ROUND.
Post times to comments
Thursday, February 3, 2011
3/2/2011
Strength
Back Squat
Work to a 20 rep Back Squat @ 3/4 BW
OHS
Find your 15 rm X 2 sets
WOD - 15 min AMRAP
5 Front Squat 40/30
5 Box Jump 24/20
5 Burpee
*One Athlete to perform front squats at anytime & must pass the bar to the other
*Both can perform Box jumps & Burpees
Post loads/rounds to comments
Back Squat
Work to a 20 rep Back Squat @ 3/4 BW
OHS
Find your 15 rm X 2 sets
WOD - 15 min AMRAP
5 Front Squat 40/30
5 Box Jump 24/20
5 Burpee
*One Athlete to perform front squats at anytime & must pass the bar to the other
*Both can perform Box jumps & Burpees
Post loads/rounds to comments
Wednesday, February 2, 2011
Rest Day
Launch of the Athletic Development Program at CFS today. The Athletic Development program is for 13 to 19 year olds. For more information chat to either Jody or GlennWOD #1 - 5 Rounds (15min cap)
5 Deadlifts 100/70
10 T2B
WOD #2 - AMRAP 8min
5 Ring Dips
10 Push Ups
15 Double Unders
*If partnering up;
*WOD #1, 2person Deadlift 140/100
*Both Athletes can do T2B at same time (10 each)
*WOD #2, Athlete "A" does dips whilst Athlete "B" does pushups, then switch
*Both Athletes can perform Double Unders at same time
Post times/rounds to comments
Tuesday, February 1, 2011
1/2/2011
Skills/Strength
Rope Climbs
Muscle Ups/Transition
Double Unders
OR
Catch yesterdays Strength
WOD - 8 Rounds with 90sec rest between rounds (30min cap)
5 Thrusters 50/35
10 Pull Ups
1/2 Gasser
(Score is total time, minus 10.5 minutes)
Rope Climbs
Muscle Ups/Transition
Double Unders
OR
Catch yesterdays Strength
WOD - 8 Rounds with 90sec rest between rounds (30min cap)
5 Thrusters 50/35
10 Pull Ups
1/2 Gasser
(Score is total time, minus 10.5 minutes)
Subscribe to:
Posts (Atom)