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Month: January 2018

Wednesday 31st January 2018

January 30, 2018Ness

Training WOD: In 6 min complete: 800m run Then in remaining time AMRAP 2 Dumbell squat snatch 22.5/15 4 O/Head lunge 6 Over the db lateral burpee Alternating arms every round i.e round 1 (left side), round 2 (right side), etc REST 3 min 3 Rounds (record how many rds achieved per 6 min) (24…

Tuesday 30th January 2018

January 29, 2018Ness

Training WOD: 27min EMOM 9 Rounds a) *Squat (back, front, overhead) b) 6 – 8 Strict Pullup c) 8 – 10 Push up * 8 Back squat 82.5/55 (rd 1-3) 10 Front squat 60/42.5 (rd 4-6) 12 Overhead squat 42.5/30 (rd 7-9)  

Monday 29th January 2018

January 29, 2018Ness

30 x power snatch 50 /35 4/2 x mu 30 x burpee box jumps 4/2 x mu 30 x db thrusters 22.5/15 4/2 x mu 30 x 20m shuttle runs 4/2 x mu 30 x ring dips 4/2 mu For time Happy Birthday Karl !!!!!!!!!!!!!!!!!

Saturday 27th January

January 27, 2018Ness

8am + CLASS A) INDIVIDUAL – 18.0 Alternating Dumbbell Snatch (22.5/15) Burpee (over dumbbell) 21-15-9 reps for time (7 min time cap) B) Teams of 3 – 5 mins per station accumulate max reps/cals Deadball over shoulder Assault bike Handstand walk Rope Climbs Tire Pulls   9:15am Partner up 5 x Pull ups 10 x k/b…

Friday 26th January 2018

January 25, 2018Ness

Competition WOD: 16.2 Rx’d Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 61 / 38. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 83 / 52. If completed before 8 minutes, add…

Thursday 25th January 2018

January 24, 2018Ness

WOD Prep: Sumop deadlift prep to start weight, 3 reps   Training WOD: A) Every 2min for 10mins (5 sets) 5 x reps tempo Sumo Deadlift (3sec hold at top, 5sec negative) Every 2min for 10mins (5 sets) 200m SPRINT ( Make sure you have a minimum of 1 min rest if not scale the…

Wednesday 24th January 2018

January 23, 2018Ness

WOD Prep: Cluster 1RM 12min to find a heavy cluster A cluster is a squat clean straight into a thruster ( needs to be one fluid movement) Training WOD: MacLeod (c/oCFNZ) 5 Power Cleans 42.5/30kg 5 Thrusters 5 Lateral burpee over bar (new standard, no step up) EM till failure *18 rounds is the gold…

Tuesday 23rd January 2018

January 22, 2018Ness

Strength prep: 30secs Active hang from the bar Rest 30secs 30secs Bottom of push up hold Rest 30secs 30secs L sit hold on plates or paralettes Rest 30secs 3 Rounds Training WOD: S2OH Box jump overs 60/50 a) 21-15-9 @42.5/30 (timecap 4min) Rest 2 min b) 12-9-6 @60/42,5 (timecap 4min) Rest 2 min c) 9-7-5…

Monday 22ND January 2018

January 22, 2018Ness

WOD Prep: Warmup to Power snatch, recycling for 5 reps at start weight Training WOD: 80 cal row 60 wallball 9/6 40 hang power snatch 52.5/35 (from top of knee) 20 Bar Muscle Up 14min AMRAP HAPPY BIRTHDAY CAROLINE AND JAIMEE  !!!!!!!!!!!!!!!!!!!!  

Saturday 19th January

January 20, 2018Ness

CONGRATS, MANY BLESSINGS and LOADS OF FNCF LOVE TO NICOLE and RORY FOR THEIR WEDDING TODAY!!!! 8am + CLASS Run 2 km then complete 5 rounds of 10 Hang Squat Cleans (50/35) 10 Handstand Pushups 10 Sumo Deadlift High Pull (50/35) 50 Double Unders Run 2 km For time – 45 min time cap 9:15am…

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