The WOD's

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WOD: Tuesday

A. Shoulder Press 5 x 8-10 reps
*Bar is taken from the ground.
*Maintain the same load across.

B. Five rounds for time of:
14 DB Hang Clean and Push Press* 1 x 22.5/15kg
10 x 10m shuttle run.
*7 per side.

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WOD: Monday

“Daniel”

For time:
50 Pull-ups
Run 400m
21 Thruster 42.5/30kg
Run 800m
21 Thruster
Run 400m
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

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WOD: Saturday

For time:
5 Rope Climbs
25 Box Step Overs 20″ 22.5/15kg
4 Rope Climbs
20 Box Step Overs
3 Rope Climbs
15 Box Step Overs
2 Rope Climbs
10 Box Step Overs
1 Rope Climb
5 Box Step Overs
*Please bring long socks.
*Various rope climbing options and substitutions will be offered.

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WOD: Friday

For time:
Run 400m
Rest 1 min.
Run 800m
Rest 2 min.
Run 1200m
Rest 3 min.
Run 1600m
*A rowing version will be supplied for those with impact related injuries.

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WOD: Thursday

EMOM x 20:
1. 3 Cleans
2. Handstand Walk/Hold
*Cleans: Choose your own load with the goal of maintaining across the 10 rounds.
*Handstand Walk/Hold: Choose your own distance to maintain or work for 20-30 seconds of the minute on accumulating a static hold (wall or no wall).
*Think twice before deciding that today is not important. We are developing a strong trend in our gym towards avoiding the days that require thought, skill, strength, etc. The athletes that excel in our domain are ultimately the ones who understand that skill and strength are generally not attained through workouts that leave us too fatigued to focus on anything but survival.

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WOD: Wednesday

Partner Workout:
Two rounds for time:
Run 400m
15 Toes to Bar
100m Overhead Carry 20/15kg
50m Bear Crawl
50 Double-unders
30 DB Deadlift 22.5/15kg
*Relay format, both partners complete full reps.

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WOD: Tuesday

*We hope you all had a great long weekend. We are back to our normal schedule today.

AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Squats
then…
5 minutes to achieve:
1RM Snatch
1RM Clean & Jerk
then…
AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Squats
*This is one continuous 25 minute workout. Your AMRAP score will carry over from the first to second 10 minute block and will be scored by total reps. The total of your best Snatch and Clean & Jerk will be added to your score (1kg = 1 rep).

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Monday – Gym Closed

Please note that the gym is closed today for the public holiday.

If you’re keen to train at home, try this:
Tabata:
Push-up
Sit-up
Squat
*Perform a full 8 rounds before moving to the next exercise. Rest 1 minute (2 tabata cycles) between exercises.

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WOD: Saturday

Five rounds for time of:
Run 400m
15 Deadlift 85/55kg
30 Lunges (alternating)

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WOD: Friday

*Please note that the 9:15am class is not on today.

In 3 minutes:
21 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
18 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
15 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
12 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar