Sadly, there will be no more WOD's posted here... BUT, we have a brand new website! Check it out here:
www.cfcronulla.com.au
July 25, 2014
July 24, 2014
FRIDAY
Stoked to announce our new website www.cfcronulla.com.au !! Incredibly designed by Lauren Saywell - (kissthesky creative media - check them out!)
We will be posting all of our WOD's in the daily wod section from now on.
A) OTM X12
Odd min- double under's 10-30. If you have double under's consistently, practice triple under's.
Even min- 20 hollow rocks or 20 sec static hollow hold.
B) With a partner complete:
600m run each
50 Deadlifts 120kg/80
40 power clean and jerks 80kg/55kg
30 power snatch 60kg/40kg
200m buddy carry (each)
C) banded hamstring stretch, couch stretch, glute stretch.
July 23, 2014
THURSDAY
A) In a team of 3, row 7km
B) 3x10 cuff rotations.
C) Stretch and mobilise and play around with some catch and throws against the wall balls targets with tennis balls from various distances.
July 22, 2014
WEDNESDAY
A) 4 sets of:
Bulgarian split squats (8 each leg)
8 weighted pull ups
Rest 2min between set.
B) AMRAP 12min:
10 ring dips
10 kb swings
10 box jumps
July 21, 2014
TUESDAY
A) Butterfly pull up intro/ play
B) With a continuous running clock;
12-9-6 for time:
12-9-6 for time:
Front squat 100/70
HSPU (deficit to make more challenging).
Rest 2min then;
24-18-12 for time:
High wall ball
CTB pull ups
July 20, 2014
MONDAY
Reminder: No 630am class Tues/Weds/Fri till the end of september.
A) Find your 1RM Snatch
A) Find your 1RM Snatch
B) Find your 1RM Clean and Jerk
C) 4x6 hammy drops
July 18, 2014
July 17, 2014
FRIDAY
Reminder: No 630am class Tues/Weds/Fri till the end of september.
A) 7 sets of:
A) 7 sets of:
Hang clean pull+ Hang power clean (pause in the catch)+ drive straight into the push jerk.
B) With a partner complete:
2x 400m rows (each)
2x 400m runs (each)
C) Mobility/ stretch
July 16, 2014
July 15, 2014
WEDNESDAY
A) Find a 1RM back squat
B) Find a 1RM front squat
C) 4 sets of:
10 band pull aparts
20 russian twists
Rest 90 sec between sets
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