04/23/14

WOD:
10min to achieve heavy Snatch.
-then-
3 person TEAM:
3 rounds for time:
500m row
AMRAP DU
rest
*the rower determines the TIME

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04/22/14

Buy In:60 sec bar hang. 3 rounds: 5 inverted burpees.  10 TTB. 10 box jumps.

Skill: Week 4 of Wendler = DELOAD week

WOD: For Time:
3 rounds:
7 DL(185/135)
7 HPSU
rest 1 min
-then-
3 rounds:
14 wall balls
14 TTB
rest 1 min
-then-
100′ farmer carry (35/25)
21 burpee box jumps
100′ farmer carry.

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04/21/14

HERO WOD: “SCHMALLS” For Time:
800m Run
-then 2 rounds-
50 Burpees
40 Pull ups
30 one-legged squats (pistols)
20 KB swings
10 HSPU
-then finish with-
800m Run

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04/19/14 – Easter Special WOD!

Skill: Coaches pick warm up ( * if you need to do your WENDLER today, please come in at 9:30 and complete it before class starts at 10!)

WOD:  ”The Easter ChickLET’s” …. inspired by the CrossFit LADY WOD’s….
4 min timecap to complete each CHICK WOD, 1 min rest/transition between WOD’s:

1) AnnLET : 30-20-10 DU and sit ups

2) CinLET: 3 rounds: 5 pull ups, 10 push ups, 15 air squats

3) KarenLET: 50 Wall Balls

4) HenLET: 400m Run, 21 KB swings, 12 Pull ups

5) MarLET: 3 rounds: 5 HSPU, 10 pistols

6) FranLET: 12-9-6  Thrusters and Pull ups (95/65)

*SCORE = TOTAL TIME (record each time after each WOD, add them all together)

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04/18/14

WOD: EMOTM Clean Ladder:
on the minute:
5 x 5 at 65%
5 x 5 70%
5 x 3 75%
5 x 3 80%
then on the :30:
5 x 1 85%
5 x 1 90%
(sets x reps)

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04/17/14

WOD: Fight Gone Body:
3 rounds: 1 min AMRAP:
Burpees
Pull ups
push ups
squats
sit ups.
Rest 1 min.

*score = lowest round

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04/16/14

WOD: 24 min every 2 min:
90 sec row
60 sec plank hold
30 walking lunges

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04/15/14

WOD: 4 Rounds for time:
400m Run
10 DL(225/155)
10 HSPU

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04/14/14

Buy In: 45 sec bar hang. 3 rounds: 6 roll back pistols. 10 sec/reps L hang (side/side). 10 straight jumps.

Skill: Wendler week 3 !

WOD: Burp vs Bear 10–>1

Bear Complex (95/65) <clean, front squat, press, back squat, press)

Burpees

*refer back to Sept 5/13

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04/12/14 – GYM is CLOSED today…

CFN is hosting the BC Junior Olympic Lifting Championships today.  Please feel free to stop in and check it out!  Lifting will commence at 11 (wrap up around 1:30).

Also, please note there will be an OPEN GYM SUNDAY at 10am (sign up on Mindbody if you can make it).

Do it yourself WOD:

5 rounds for time:
10 push ups
10 jump squats
10 dips (chair/box/bench)
10 stationary lunges

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