As many rounds as possible in 20 minutes of -
?m Swim
? x Squat
"Breathe"
Christmas/New Year Opening times
MONDAY, DECEMBER 24th - ALL MORNING SESSIONS as NORMAL
MONDAY, DECEMBER 24th - 3:30 AND 4:30 SESSION ONLY
TUESDAY AND WEDNESDAY - DECEMBER 25th & 26th - CLOSED
THURSDAY AND FRIDAY - DECEMBER 27th & 28th - OPEN GYM 7am to 10am
SATURDAY - DECEMBER 29th - Normal session at 9am
MONDAY - DECEMBER 31ST - OPEN GYM 7am to 10am
TUESDAY - JANUARY 1st - CLOSED
WEDNESDAY - JANUARY 2nd - - No 5 am session - All other SESSIONS RETURN TO NORMAL
WOD - Friday, 30th November, 2012
Overhead Squat
5 - 5 - 5 - 5 - 5
Rest, then -
"Diane"
For time, 21-15-9 of -
Deadlift 102/70kg
Handstand Push Up
"Intense"
WOD - Thursday, 28th November, 2012
"Wood"
For time, 5 Rounds of -
Run 400m
10 x Burpee Box Jump 24/20"
10 x Sumo Deadlift High Pull 42/30kg
10 x Thrusters 42/30kg
1 minute rest.
"Leave Nothing"
"Leave Nothing"
WOD - Wednesday, 28th November, 2012
For Time -
200 x Squats
10 minute time cap
Rest, then -
"Death By Pull Up"
1 x Pull up 1st minute
2 x Pull Ups 2nd minute
3 x Pull Ups 3rd minute
4 x Pull Ups 4th minute
etc, etc, etc
Stop when you can't keep up with the minute number
Rest, then -
For time -
100 x Push Ups
7 minute time cap
"Stay tight"
WOD - Tuesday, 27th November, 2012
"Push Press"
2 - 2 - 2 - 2 - 2
Rest, then -
"DT"
For time, 5 Rounds for time -
12 x Deadlift 70/47.5kg
9 x Hang Cleans 70/47.5kg
6 x Chest to overhead 70/47.5kg
"Keep Going"
WOD - Monday, 26th November, 2012
As Many Rounds as Possible in 20 minutes of -
25 x Wall Ball 10/7kg
50 x Double Unders
Run 400m
Rest, then -
For Time -
Row 500m
WOD - Saturday, 24th November, 2012
"Gator"
For Time, 8 Rounds of -
5 x Front Squat 85/50kg
26 x Ring Push Ups
WOD - Friday, 23rd November, 2012
For time, complete one of the following -
1. Perform a WOD you have missed over the last two weeks.
2. Practice a skill/lift or movement you would like to work on.
3. A complete hour of rolling out, stretching and meditating (really?)
"Benny" - The "Clark Kent" of CFH
WOD - Thursday, 22nd November, 2012
"Clean"
5 - 3 - 2 - 2 - 2
Rest, then -
For Time, 10 Rounds of -
5 x Overhead Squat 60/40kg
5 x Burpees (Lateral Jump Over the bar)
WOD - Wednesday, 21st November, 2012
Partner WOD -
As Many Rounds as Possible in 30 Minutes of -
6 x Push Ups
9 x Box Jump 24/20"
12 x Kettlebell Swings 24/16kg
While one partner performs the above, the other will run 400m. When the runner returns they will swap positions. Running } { AMRAP - Athletes must swap immediately.
"Down, but never beaten"
WOD - Tuesday, 20th November, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 5 Rounds of -
35 x Double Unders
Run 200m
"Family Photo"
WOD - Monday, 19th November, 2012
For Time -
Run 400m
21 x Thrusters 42/30kg
Run 800m
21 x Thrusters 42/30kg
Run 400m
50 x Pull Ups
"Joycie"
WOD - Saturday, 17th November, 2012
"Jack"
As Many Rounds as Possible in 20 Minutes of -
10 x Push Press 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"
WOD - Friday, 16th November, 2012
"Hang Snatch"
2 - 2 - 2 - 2 - 2
Work to a 2 rep max
Rest, then -
"Karen"
For Time
150 x Wall Ball
"Karen"
WOD - 15th November, 2012
"Press"
3 - 3 - 3 - 3 - 3
Rest, then -
For Time -
50 x Burpees
50 x Pull Ups
150 x Squats
50 x Push Ups
150 x Double Unders
20 Minute Cut off
WOD - Wednesday, 14th November, 2012
As Many Rounds as Possible in 20 minutes of -
20 x Walk Lunge 20/15kg (overhead)
10 x Knees to Elbow
6 x Overhead Squats 60/40kg
"Boofs been taking selfies again"
WOD - Tuesday, 13th November, 2012
Morning Sessions will perform before the inter Affiliate WOD -
"Tempo Deadlift"
3 - 3 - 3 - 3 - 3
Rest, then -
With a 10 minute time cap -
Run 800m
30 x Clean & Jerk 75/50kg
As Many Rounds as Possible in time remaining of -
Rounds of "Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Monday, 12th November, 2012
"Clean and Jerk"
1 - 1 - 1 - 1 - 1
Rest, then -
As many rounds as Possible in 12 minutes of -
20 x Box Jump 24/20"
20 x Wall Ball 10/7kg
WOD - Saturday, 10th November, 2012
Take 20 minute to find your 2 Rep Max for -
Overhead Squat
Rest, then -
"Tabata Mix Up"
Med Ball Cleans
Push Ups
Kettlebell Swings 24/16kg
Overhead Squat
Rest, then -
"Tabata Mix Up"
Med Ball Cleans
Push Ups
Kettlebell Swings 24/16kg
WOD - Friday, 9th November, 2012
"Thruster"
1 - 1 - 1 - 1 - 1
Rest, then - Pair up and do -
"FRAN"
For time, 21 -15 - 9 of -
Thruster 42/30kg
Pull Ups
"Hang tough boys, you'll be home soon"
WOD - Thursday, 8th November, 2012
As Many Rounds as Possible in 22 Minutes of -
30 x Double Unders
20 x Slam Ball 9kg
Run 200m
"Down... But, never, ever Beaten"
WOD - Wednesday,7th November, 2012
"Bench Press"
3 - 3 - 3 - 3 - 3
Rest, then -
As Many Rounds as Possible in 15 Minutes of -
10 x Push Ups
10 x Toes to Bar
10 x Push Press 50/35kg
"Go Fast"
WOD - Monday, 5th November, 2012
"Swinging Michael"
For Time, 3 Rounds of -
Run 800m
50 x Kettlebell Swings 32/24kg
50 x Sit Ups
"Ready"
WOD - Saturday, 3rd November, 2012
For 20 minutes -
Practice a skill or lift.
i.e. handstand walk, kipping/butterfly/unassisted pull up.
Rest, then -
"Helen"
For time, 3 Rounds of -
Run 400m
21 x Kettlebell Swings 24/16kg
12 x Pull Ups
"Rich"
WOD - Friday, November 2nd, 2012
As Many Rounds as Possible in 20 minutes of -
5 x Hang Power Snatch 40/30kg
7 x Overhead Squat 40/30kg
9 x Burpees (head touch)
12 x Taters 24/16kg
"Taters"
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