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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04/11/14

WOD: Death by Front squats:
EMOTM 3 Front squats (135/95) or (50% of 1RM)
*add 5-10lb EMOTM until fail.
-then-
4 x 3 max wt pull ups.

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04/10/14

WOD: 10 -> 1 Ladder:
Pistols, alternating
HPSU
* every min on the min 5 burpees.

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04/09/14

WOD: Helen: 3 Rounds for time:
400m Run
21 KB swings
12 Pull ups

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