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Month: November 2018

Friday 30th November 2018

November 29, 2018Ness

Low – Strength: Tempo Back squats E2MOM (6 rounds): 5 reps (5 sec lower, 1 sec pause in bottom then up AFAP) @ 60% of 1RM WOD: E4MOM for 16min 400m Run 12 Box Jumps (60/50) 12 T2B FNCF AMAZING CHRISTMAS RACE – Sat 15th Dec @ 12 noon.  Organise your teams of 6, choose a…

Thursday 29th November 2018

November 28, 2018Ness

High: Strength- Deadlift 20 min to find 2RM max WOD: 8 min EMOM Min 1) 14/10 cal bike Min 2) 60m Deadball/sandbag bear hug carry AMAZING RACE CHRISTMAS PARTY – SATURDAY 15th DEC @ 12 noon Get your team of 6 and get your captain to sign up on the events page HERE  Teams must be entered…

Wednesday 28th November 2018

November 27, 2018Ness

Med – STRENGTH: Push Press  Spend 15 min to build to a heavy single USE THIS REP SCHEME 5-5-3-3-3-1-1-1-1-1 reps WOD:  12 SDHP (42.5/30) 12 push press 5 min AMRAP …Rest 4 minutes… 10 SDHP (42.5/30) 10 push jerks 5 min AMRAP AMAZING RACE – SAT 15th DEC 12 noon – Get your Team of…

Tuesday 27th November 2018

November 26, 2018Ness

Low: a) 12 min EMOM – 3 rounds cycling through 30 sec x top of pull up hold 30 sec x hollow rocks 30 sec x top of ring dip ring hold (with turn out) 30 sec x hand stand hold (*EMOM style, ie in 1 minute, 30 secs work, 30 secs rest *aim to…

Monday 26th November 2018

November 25, 2018Ness

HIGH Strength: Power snatch E2MOM for 7 sets complete 3 TNG reps (building in weight) WOD: ‘Randy Annie’ ‘Randy’ 75 Power snatch (35/25) straight into ‘Annie’ 50-40-30-20-10 Double unders Sit up For time (15 min time cap) FNCF AMAZING RACE CHRISTMAS PARTY IS JUST 3 WEEKS AWAY – SAT 15th DEC 12 noon Get yourself into…

Saturday 24th November 2018

November 24, 2018Ness

“ANGIE” 100 Pullups 100 Pushups 100 Situps 100 Air Squats For time (30 min time cap) Rx – do full 100 reps per exercise before moving on Scaled – Partition reps eg 10 sets of 10 reps per exercise

Friday 23rd November 2018

November 22, 2018Ness

MED FRI: Warm up snatch and squat to WOD weight PARTNER WOD: Alternating full rounds with Partner 3 Overhead Squats (70/45) 6 Chest to bar pull ups 40 Double unders 28 min AMRAP HAPPY BIRTHDAY CELINA!!!!!

Thursday 22nd November 2018

November 21, 2018Ness

LOW THURS: Working in pairs 12 min to find a heavy 3 rep bench press  then  12 min to find a heavy 3 rep front squat WOD: Finisher 5 min EMOM 12 Russian Swings (24/16) 12 Situps 12 Alt Goblet Lunges Reduce reps if you cannot maintain rep scheme NO 5:30pm CLASS TODAY OR FRIDAY

Wednesday 21st November 2018

November 20, 2018Ness

A) Strength: 10 min to find a heavy 3 rep TNG power clean WOD: “MacLeod”  5 Power Cleans (42.5/30) 5 Thrusters 5 Lateral burpee over bar (new standard, no step up) EM until failure *18 rounds is the gold standard to aim for!! NO 5:30pm CLASS THURS/FRI

Tuesday 20th November 2018

November 19, 2018Ness

Strength: 10 min EMOM 5 Strict Pullups 5 Strict Shoulder Press WOD: Intervals and AMRAPS – 1 min work:1 min rest A) Row 12/8 cal then AMRAP Push Ups 4 rounds – score = total push ups B) Bike 12/8 cals then AMRAP Toes to Bar 4 rounds – score = total T2B   NO 5:30pm…

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