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Month: December 2018

Saturday 29th December 2018

December 28, 2018Ness

9:15am  PARTNER WOD 60 Cals Bike 60 Toes to Bar 60 Kettlebell Swings (24/16) 60 DB Snatch (22.5/15) 60 Goblet Squats 25 min AMRAP

Thursday 27th December 2018

December 26, 2018Ness

A) Partner Challenge – “FrEnemy”  First to 75 Thrusters (40/25) 7 Burpees then swap Partner who loses gets 20 burpee penalty “FGB” (modified) WallBall Alt DB Snatch (22.5/15) Burpees Box Jumps Push Press (40/25) Air Bike (cals) Rest 3 rounds 1 min max reps/exercise. Score each round separately. HAPPY BIRTHDAY GRANT!!!!

Monday 24th December 2018

December 23, 2018Ness

Today is the day for our infamous 12 Days of Christmas Wod. 12 DAYS of CHRISTMAS WOD BODYWEIGHT                                                                           …

Saturday 22nd December 2018

December 22, 2018Ness

8am + CLASS – “CHRISTMAS WITH THE GIRLS” ANGIE’S HOUSE 20 Push Ups 20 Pull Ups 20 Sit Ups 20 Squats HELEN’S HOUSE Run 400m 21 KB Swing (24/16) 12 Pull Ups FRAN’S HOUSE 15 Thrusters (42.5/30) NANCY’S HOUSE Run 400m 15 OHS (42.5/30) GRACE or ISOBEL’S HOUSE 30 Ground to Overhead (42.5/30) KELLY’s HOUSE Run…

Friday 21st December 2018

December 20, 2018Ness

LOW  INTENSITY A – Squat cleans + High box jumps Every 90 secs for 10 rounds (building in weight) 2 rounds on each: x 5 reps + 1 high box jump x 4 reps + 2 high box jump x 3 reps + 3 high box jump x 2 reps + 4 high box jump…

Thursday 20th December 2018

December 19, 2018Ness

Much love and FNCF blessings to our mums to be Rosie and Trudy!!! HIGH INTENSITY –  WOD Prep 8 mins to build deadlift to 10 – 20 kg above wod weight for 3 reps WOD:  21-15-9 Deadlift (100/70) HSPU Alternating Pistol For time (9 min time cap) Rest 2 min then 2 min max distance/reps…

Wednesday 19th December 2018

December 18, 2018Ness

Medium Intensity WOD Prep – Warm up your clean and jerk to 10 kg over the wod weight WOD: In 5 minutes complete 800m run then in remaining time AMRAP Clean and Jerk (60/40) 3 rounds – Score = Total Clean and Jerks HAPPY BIRTHDAY CRAIG C!!!!!

Tuesday 18th December 2018

December 17, 2018Ness

LOW INTENSITY Strength: Bench Press Find 2 RM in 18 mins WOD: Intervals- 20 secs On/ 40 secs Off for 10 sets 5 T2B 7 Push up 9 Air squats AMRAP (Score= total rounds over the 10 intervals)   HAPPY BIRTHDAY JAMES!!!!!!

Monday 17th December 2018

December 16, 2018Ness

HIGH INTENSITY Chipper x 2 50 Wall balls (9/6) 40 Burpees 30 Overhead squats (50/35) 15 Muscle up (scale to 20 chest to bar if you don’t have muscle up) (9 min timecap) Rest 3 min 15 Muscle up 30 Overhead squats 40 Burpees 50 Wall balls (12 min time cap) note:If you did not…

Saturday 15th December 2018

December 15, 2018Ness

8am + CLASS A) INDIVIDUAL In 10 mins Run 1600 m   OR 100 Burpees In remaining time maximum reps strict pullups C) TEAMS OF 3 Ground to Overhead – only 1 team member working at a time 50 reps (60/40) 40 reps (70/50) 30 reps (80/55) 20 reps (90/60) 10 reps (100/65) for time (22 min…

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