WOD Wednesday 06/01/2016
“Fran”
21-15-9 reps for time of:
Thrusters, 42.5kg (30kg)
Pull-ups
12min cap.
Post load and time to comments.
WOD Tuesday 05/01/2015
WELCOME BACK EVERYONE!!
A) 15mins to find your 1RM:
Strict press
-From the deck.
B) In teams of two complete the following,
100-80-60-40-20 reps for time of:
Alternating dumbbell snatch, 25kg (20kg)
Sit-ups
Alternating walking lunge steps
Run 200m together
Post loads and team time to comments.
WOD Thursday 31/12/2015
A REMINDER ONLY THE ONE SESSION AT 7.30AM TODAY. HAVE A HAPPY AND SAFE NEW YEARS CELEBRATION EVERYONE!!
A) 3 Max time/rep efforts of the following:
L-sit
Strict handstand push-up
Strict pull-up
-Ideally use rings for l-sit option.
-20mins to complete your efforts.
B) For time:
75 Handstand push-ups
Post each effort and time to comments.
WOD Wednesday 30/12/2015
In pairs complete the following,
Five rounds for time of:
50 Burpees
50 Kettlebell swings, 24kg (16kg)
50 Wallball shots, 10kg (6kg)
-Only one athlete working at one time.
-Partition reps however you like between team members.
Post loads and team time to comments.
WOD Tuesday 29/12/2015
A) 15mins to find your 4RM:
Clean and jerk
-Reps are not touch and go
B) Amrap in 12mins of:
3 Power snatch
6 Clean and jerk
9 Hand release push-ups
54 Double unders
-One bar, one load.
Post loads and reps completed to comments.
WOD Monday 28/12/2015
Five rounds each for total reps,
Amrap in 3mins of:
5 Muscle-ups
Run 50m
10 Medicine ball cleans, 10kg (6kg)
-Rest precisely 3mins between rounds.
-The 50m run is worth 5 points.
Post load and reps for each round completed to comments.
WOD Friday 25/12/2015
MERRY CHRISTMAS TO ALL OF OUR 4551 GANG AND ALL OF THEIR FAMILIES. WE HOPE IT’S A HAPPY AND SAFE TIME FOR YOU ALL 🙂
CF 4551’s “12 days of christmas”
Day 1- 100m Run
Day 2- Handstand Push-ups
Day 3- Power Cleans 70kg (50kg)
Day 4- Pull-ups
Day 5- Box Jumps 24″ (20″)
Day 6- Push-ups
Day 7- Kettlebell Swings 24kg (16kg)
Day 8- Burpees
Day 9- Sit-ups
Day 10- Wallball shots 10kg (6kg)
Day 11- Knees to Elbows
Day 12- Barbell Lunge (Alternating), 70kg (50kg)
-Complete reps like the song:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
and so forth
Post loads and time to comments.
