Saturday 1st February 2020
TODAY IS THE DAY – FNCF BRAGGING RIGHTS FOR 2020 ON THE LINE!!!!! Can’t wait to see EVERYONE – athletes, judges, members, family, friends EVERYONE WELCOME. First WOD kicks off @ 930am
Friday 31st January 2020
BOTH – Strength: 15 mins to find 5 x 3 reps Strict Press (from floor) WOD: 15 Push Press(50/35) 25 Box Jumps (60/50) 2 rounds for time (record time) -Rest 1:00- 30 Push Press (50/35) 50 Box Jumps (60/50) For time HAPPY BIRTHDAY MARILIZE!!!!! Inhouse Pairs comp tomorrow Sat 1st – NO NORMAL CLASSES – please…
Thursday 30th Jan 2020
Performance: 18 min EMOM (6 rounds) 3 Hang Power Snatch (Building) 9, 12, or 15 Toes to Bar 9, 12, or 15 Hand Stand Push-Ups Fitness: Run 200m 16 alternating DB Snatch 8 Hand release push ups 6 Toes to Bar 2 Wall Climbs 18 min AMRAP FINISHER (both) – 3 SETS 12 Barbell Bent Over Rows…
Wednesday 29th January 2020
Performance: Strength: 5 x 3 reps Back Squat building – 3 sec pause in first rep (15 mins) WOD: 13 Back Squats (70/50) 350/300 Row 3 rounds for time (12 min time cap) Fitness: 8 mins to build to 80-85% of last weeks 5RM then E90s for 5 rounds complete 5 reps at that weight WOD: 20…
Tuesday 28th Jan 2020
Performance: 10 min practice RING MU’s WOD: “UPPERCUT” On a 12 min running clock: Complete buy in of: 15 Ring/Bar Muscle-Ups Then in the remaining time… 7 Power Cleans (60/40) 7 Lateral Burpees Over Bar 2 rounds 5 Power Cleans (75/50) 7 Lateral Burpees Over Bar 2 rounds in remaining time 3 Power Cleans (85/55) 7 Lateral…
Monday 27th Jan 2020
LAST WEEK OF JAN & THERE’S HEAPS GOING ON. Anniversary Day Monday – 9:15am class ONLY InHouse Pairs this Sat 1st Feb (No normal classes so find a mate and get signed up. BEFORE FRI) #800g Challenge Kicks off Mon 3rd Feb – You must REGISTER BY Fri 31st GO TO fncffebfruitvegechallenge2020.wodifyrise.com New FNCF Gears…
Friday 24th January 2020
BENCHMARK 1: Conditioning – 12 mins to run 1.6 km then in remaining time max metres on the rower row COMPARE TO 25 SEPT Rest at least 5 mins Benchmark 2: WOD – 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-ups 12 min AMRAP HAPPY BIRTHDAY HAMISH!!!
Thursday 23rd January 2020
Performance: Bench Press 15 mins to build to heavy 3 rep (rest at least 1:30 between sets) FINISHER: 24 Alt DB Snatch (15/10) 10 Burpees over DB 3 rounds for time (6 min time cap) Fitness: Bench Press 8 mins to build to moderate 3 rep (6/10 difficulty)then into 8 min EMOM: 5 reps bench press (at final…
Wednesday 22nd January 2020
BENCHMARKS for EVERYONE!! 1: 20 mins to find 5 Rep Max Back Squat Rest at Least 5 mins after Back Squat 2: 2 min Max Calorie Bike DON’T FORGET – INHOUSE PAIRS – Sat 1st Feb 9-1 sign up asap #800g Challenge 3rd Feb-1st Mar Register @ fncffebfruitvegchallenge2020.wodifyrise.com asap or see Ness if you have any questions.
Tuesday 21st January 2020
Performance: Strength: 15 mins 5 x 3 reps Hang Power Clean build to HEAVY (above mid set wod weight) WOD: Hang Power Clean (40/25) Box Jump (50/40) 15-12-9 reps Hang Power Clean (60/40) Box Jump (60/50) 12-9-6 reps Hang Power Clean(80/55) Box Jump (60/75) 9-6-3 reps for time (18 min time cap) Fitness: Strength: 2 x…