WOD Saturday 07/04/2018
Individually or in pairs complete the following,
“Havana”
As many rounds as possible in 25mins of:
150 Double unders
50 Push-ups
15 Power cleans, 85kg (55kg)
Only one athlete works at one time in pairs.
Post load, rounds and reps completed to comments.
WOD Friday 05/04/2018
A REMINDER THAT OUR NORMAL FRIDAY ARVO SESSION SCHEDULE RETURNS TODAY WITH 4PM CF/ 5PM BOXING CIRCUIT. HOPE TO SEE YOU ALL THERE 🙂
4 Rounds each for time:
30 GHD sit-ups
30 Hip extensions
30m Handstand walk
Rest as needed between rounds.
Post time for each round to comments.
WOD Thursday 05/04/2018
“Fran”
21-15-9 reps for time of:
Thrusters, 42.5kg (30kg)
Pull-ups
Andrew 2.45, Britt 3.53
Post load and time to comments.
WOD Wednesday 04/03/2018
A) Front squat
10-10-10
-Bar to be taken from the deck.
B) Max reps (x3):
Ring dips
-Strict reps only.
C) Max reps (x3):
Evil wheels
-Knees or toes.
Superset reps.
Post load and efforts for each set to comments.
WOD Tuesday 03/04/2018
A REMINDER THAT THE NORMAL TIMETABLE RESUMES TUESDAY, HIT THE GROUND RUNNING AND GET STRAIGHT IN AMONGST IT.
For time:
5 Rope ascents, (15ft)
5 Clean and jerk, 65kg (35kg)
4 Rope ascents
4 Clean and jerk, 75kg (45kg)
3 Rope ascents
3 Clean and jerk, 84kg (54kg)
2 Rope ascents
2 Clean and jerk, 93kg (63kg)
1 Rope ascent
1 Clean and jerk, 102kg (70kg)
Post loads and time to comments.
WOD Monday 02/04/2018
“Kelly”
5 Rounds for time of:
Run 400m
30 Box-jumps, 24″ (20″)
30 Wallball shots, 10kg (6kg)
-35min cap.
Post height, load and time to comments.
BOX CLOSED, SATURDAY 31/03/2018
A REMINDER THAT THE BOX IS CLOSED SATURDAY FOR EASTER SATURDAY, WE WILL BE BACK ON BOARD EASTER MONDAY FOR 6AM & 7AM SESSIONS ONLY.
CF 4551 WOULD LIKE TO TAKE THE TIME TO WISH ALL OF OUR AWESOME MEMBERS AND THEIR FAMILIES A HAPPY AND SAFE EASTER BREAK 🙂
