Saturday 29th December 2018
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
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
Today is the day for our infamous 12 Days of Christmas Wod. 12 DAYS of CHRISTMAS WOD BODYWEIGHT …
Saturday 22nd December 2018
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
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
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
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
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
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
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…