WOD Friday 04/03/2016
8 rounds for time of:
Run 100m
8 Kettlebell snatch (Left), 24kg (16kg)
8 Kettlebell snatch (Right), 24kg (16kg)
16 Goblet squats, 24kg (16kg)
Post load and time to comments.
WOD Thursday 03/03/2016
Josh Bridges 365 reps for 16.1
Clean and Jerk
3-3-3-3-3-3-3
-Reps do not have to be touch and go.
Post start and finishing loads for working sets to comments.
WOD Wednesday 02/02/2016
A) Set March goals (Bring them into the gym with you):
-Specific to what you’re trying to achieve.
-Realistic to your ability.
-Achievable within 3-4 weeks.
*Incentive penalties will be given to keep you accountable and pushing to achieve your goals.
B) In pairs complete the following,
Three rounds for time of:
40 Push-ups
40 Ring rows
40 Jump and touch, 13″ (10″)
Post team time to comments.
WOD Tuesday 01/03/2016
A) Weighted dips
2-2-2-2
-Rings or p-bars.
B) On an 8 minute clock:
Odds: Sumo deadlift high pull, 42.5kg (30kg)
Evens: Air squats
-Score = total reps for each exercise.
Post loads and total reps for each exercise to comments.
WOD Monday 29/02/2016
For time:
10 Box jumps, 42″ (30″)
10 Bar muscle-ups
20 Kettlebell swings, 24kg (16kg)
20 Alternating pistols
30 Toes to bar
30 Overhead squats, 35kg (25kg)
40 GHD sit-ups
40 Medicine ball cleans, 10kg (6kg)
50 Burpees
50 Triple unders
-35min cap.
Post loads and time to comments.
Team WOD, Saturday 27/02/2016
The magic of the CFGO, always brings us memorable moments!!
In pairs complete the following,
Three rounds for time of:
Run 800m
6 Rope ascents, 15ft
24 Thrusters, 60kg (42.5kg)
-Both athletes complete the run together.
-partition team reps however.
Post load and team time to comments.
WOD Friday 26/02/2016
IT’S HERE!!!!!!!!!!
A REMINDER THAT THE CFGO WORKOUT WILL BE RUNNING FROM 4PM TONIGHT. THE BOX WILL BE OPEN FROM 3PM SO YOU CAN GET IN EARLY, WARM-UP AND BE READY FOR YOUR HEAT. HEAT TIMES WILL BE RELEASED AROUND LUNCH TIME TODAY WITH THE VIDEO YOU WILL NEED TO WATCH BEFORE COMPLETING THE WORKOUT. PLEASE BE ON TIME, WE WILL NOT BE WAITING AROUND AND RESCHEDULING FOR LATE COMERS. GET ON DOWN TO CHEER YOUR MATES ON 🙂
A) 20mins to work Feb goals, skills or goats.
-Come in prepared with at least two things you would like to achieve or work on.
B) In front of a clock set for 12 minutes:
1 minute of 100m Medicine ball carry shuttles, 10kg (6kg)
1 minute of Power snatch, 35kg (25kg)
2 minutes of 100m Medicine ball carry shuttles
2 minutes of Power snatch
3 minutes of 100m Medicine ball carry shuttles
3 minutes of Power snatch
Post load and total reps for each set to comments.
