Month: August 2016

31st August 2016

Warm up 5 minutes Jump rope Barbell warm up Skills All WOD – Bench Mark Hero – DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. After bash Stretch and Mobility

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30th August 2016

Warm up Dynamic Skills All WOD – Chipper AMRAP in 20 minutes 60-Duble unders 50 Wall-ball shots, 20 / 14 lbs 40 KBS – 16/12kg 30 Toes-to-bars 20 Push ups WOD -2 Core attack After bash Practice Pistol Stretch

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27th August 2016

Warm up 3 rounds of 50 J&J 10 jump squats 10 Push ups 10 Butt bridge 10 Scorpion Skills Isometric WOD – 5 rounds of 1st minute – Plank Hold 2nd minutes – Dead hang 3rd Minutes – Hollow rock hold 4th Minute – L-sit 5th Minute rest After bash Foam roller and mobility

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26th August 2016

Warm up 5 minutes jump rope Barbell warm up x 2 Skills Shoulder press WOD – PR Day Shoulder press 5-5-4-4-3-3-2-2-1-1-1 5 minutes rest 25 Pike sit ups 25 Back extn After bash Stretch

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23rd August 2016

Warm up Dynamic WOD – AMRAP 20 minutes 50 Double unders 10 pull ups 5 minutes rest Core attack After bash Stretch

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WOD- 22nd August 2016

Warm up Group dynamic warm up Skills All   WOD – Team WOD Team of TWO 150 Push ups – 150 Sand bag step ups – 20,16” 150 Sit ups 150 shoulder to overhead with plate-45/25 After Bash stretch

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Update

We will be open from Monday for regular WODs. Thank you Team – CFH

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13th August 2016

Gym is closed untill 18th August for the renovation. Watch this page for more updates.   Thank you Team CFH

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WOD – 12th August 2016

Warm up 250 Singles Barbell warm up x 2 Skills Clean and Jerk WOD – Bench mark girl – Grace 30 reps of Clean and Jerk – 135/95lbs Cap time – 10 mins 5 minutes rest 50 Burpee pull ups for time After bash Mobility

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