- 2017

SATURDAY 17 FEBRUARY

16 February 2018|

STRENGTH
Front squat 4 x 3 rep

WOD
‘Partner relay’

3 Clean & jerk
10 Chest to bar pull up
5 Burpee
Run 200

5 rounds each (25 minute cap)

These partner relays are an opportunity to get high intensity intervals in. The 3 clean & jerk should be heavy and challenging, but must be consecutive reps. Scale the C2B to be unbroken or just 1 break. Either scale the number down or to jumping or regular pull ups. Hit the burpees and run 200 fast. The focus is speed and intensity.

If a coach catches you stopping for a drink or chalking up during your round, you’re doing 1000 burpees

- 2017

FRIDAY 16 FEBRUARY

15 February 2018|

WOD 1
‘Isabel’
30 Snatch (60/40)
For time.

Compare to: 13/04/2017

10 minute rest, then;

WOD 2
‘Annie’
Double under
Sit up
50, 40, 30, 20, 10 reps.

Compare to: 12/07/2017

- 2017

THURSDAY 15 FEBRUARY

14 February 2018|

STRENGTH
Weighted push up
One arm row
4 x 3 rep

WOD

Run 600
25 Thruster (50/35)*

2 rounds (13 minute cap)

*Every time thrusters are broken, 5 burpee.

 

- 2017

WEDNESDAY 14 FEBRUARY

13 February 2018|

GYMNASTICS
Handstand roll out
Ring holds

There’s talk that a 5m handstand walk might come up in the Open…

WOD
6 Overhead dumbbell lunge
10 Chest to bar pull up
5 rounds, 1 exercise every minute

Rest 2 minutes

10 Overhead squat
10 Toe to bar
5 rounds, 1 exercise every minute

Choose a challenging weight for the Dumbbell lunge and Overhead squat and scale the volume of bar work if required.
(more…)

- 2017

TUESDAY 13 FEBRUARY

12 February 2018|

Rae’s last day at CFB! One workout isn’t enough for her so she’s chosen three…She’s may do the workout 3 times…

WOD ‘Rae’s Farewell’
Run 200
10 Deadlift (100/70)
2 rounds

Then max air squat until clock reaches 5 min.
Rest 2 mins.

15 Hang power clean (60/40)
10 Burpee bar hop
2 rounds

Then max sit up until 5 min.
Rest 2 min.

20 Single arm Dumbbell snatch (20/15)
3 Manmaker
2 rounds

Then max double unders until 5 min.
(more…)

- 2017

MONDAY 12 FEBRUARY

11 February 2018|

STRENGTH
Clean & Jerk
5 x 2 rep

WOD
Shoulder to overhead (52.5/35)
Box jump
Pull up
18, 15, 12, 9, 6, 3 reps (15 min cap)
(more…)

- 2017

SATURDAY 10 FEBRUARY

09 February 2018|

STRENGTH
One arm row
Weighted push up
4 x 5 rep

WOD ‘Partner Workout’
Row 1000
100 Wall ball
50 Burpee
50 Overhead squat (50/35)
20 minutes, as many rounds as possible.

Share the reps anyhow. Should be a challenge to finish the second round of wall balls…
(more…)

- 2017

FRIDAY 9 FEBRUARY

08 February 2018|

WOD ‘Nate’
2 Muscle up
4 Handstand push up
8 Kettlebell swing (32/24)
20 minutes, as many rounds as possible.

We’ve got scaling options for the muscle ups and handstand push up.

Compare to: 11/09/2017
(more…)

- 2017

THURSDAY 8 FEBRUARY

07 February 2018|

STRENGTH
Thruster
4 x 3 rep

WOD
Power clean, every 20 seconds
6 minutes

Rest 2 minutes

Squat clean, every 30 seconds
6 minutes

Compare to: 10/01/2017
(more…)

- 2017

WEDNESDAY 7 FEBRUARY

06 February 2018|

STRENGTH
Snatch
3, 3, 2, 2, 1, 1

3s and 2s are consecutive reps and should be full squat snatch.

WOD
Run 300
20 Box jump
10m Handstand walk
4 rounds (16 minute cap)

This is a fast workout, box jumps should all be done quickly. Scale to handstand roll out if you’re still learning the handstand walk.

Do you want to be handstand walking up to 5m in less than a month? A few of the crew achieved this before the Hawkes Bay comp, a month prior they weren’t handstand walking at all. If you want to learn, ask one of the coaches to show you the progressions we gave them.
PS: They’re not magic, you will need to practice 3-5 times per week for about 5 minutes.
(more…)

- 2017

CLOSED TUESDAY 6 FEBRUARY | WAITANGI DAY

05 February 2018|

- 2017

MONDAY 5 FEBRUARY

04 February 2018|

GYMNASTICS
Tabata
Toe to bar/Hollow rock
4 rounds

STRENGTH
Front squat
4 x 3 rep

WOD
5 Squat snatch (52.5/35)
8 Chest to bar pull up
5 Shoulder to overhead
8 Toe to bar
5 rounds (13 minute cap)

To keep intensity high, scale so you can finish the first round unbroken. The pull up and toe to bar can have reps reduced if you can perform them at Rx but not consecutive.
(more…)

- 2017

SATURDAY 3 FEBRUARY

02 February 2018|

Today’s workouts are from the Judgement Day comp in Hawkes Bay last weekend. They are the 2nd and 6th workouts that our 5 teams did over the 3 days.

WOD A ‘Partner Relay’
10 Hang power clean (70/45)
20 Wall ball
8 rounds
Then max Front Squat until clock reaches 10 minutes.

Each partner does a full round, if reps broken or ball dropped, both run 60m (to top of stairs)

Rest/set up 10 minutes

WOD B ‘Partner Chipper’
Burpee box jump over
Kettle bell swing (32/24)
21, 18, 15, 12, 9, 6, 3 rep (12 minute cap)

Partners share the workout and swap at any time.
(more…)

- 2017

FRIDAY 2 FEBRUARY

01 February 2018|

GYMNASTICS
Handstand roll outs
Ring holds

WOD
Overhead squat (45/30)
Sit up
Deadlift/Good morning
Push up
Front squat
Pull up
Rep tempo 5:3:5, 2 reps per exercise, 1 min rest after each round, 5 rounds

This workout will take 20 mins to complete. You’ll be surprised how much your heart rate will rise doing just 60 total reps (you have 4 seconds between exercises so you’ll need to move fast for that part).

- 2017

THURSDAY 1 FEBRUARY

31 January 2018|

STRENGTH
Shoulder press, Push press, Jerk
3, 5, 5 reps, 4 sets

WOD
Row 500
100 Single arm dumbbell snatch (20/15)
50 Box jump
100 Double under
16 minute cap
(more…)

- 2017

WEDNESDAY 31 JANUARY

30 January 2018|

STRENGTH
Clean & Jerk
5 x 2 rep

WOD
Wall ball
Pull up
Sit up
40, 20, 10 rep (12 minute cap)
(more…)

- 2017

TUESDAY 30 JANUARY

29 January 2018|

STRENGTH
Front squat
4 x 3 rep

WOD
Run 300
12 Deadlift (100/70)
24 Push up
4 rounds (16 minute cap)

The first round should be unbroken or 1 break on each exercise, scale reps or load to suit.
(more…)

- 2017

CLOSED MONDAY 29 JANUARY | AUCKLAND ANNIVERSARY

28 January 2018|

- 2017

SATURDAY 26 JANUARY

26 January 2018|

Strength
One arm row
Weighted push up
4 x 3 rep

WOD ‘Cards’
The class split into groups of 2-3  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises;

Run/row 400
Burpee
Dumbbell thruster (20/15)
Pull up
(more…)

- 2017

FRIDAY 26 JANUARY

25 January 2018|

Strength
Clean
5 x 2 reps

WOD ‘Jeremy’
Over head squat
Burpee
21, 15, 9 reps (10 minute cap)

Compare to: 15/09/2017
(more…)

- 2017

THURSDAY 25 JANUARY

24 January 2018|

GYMNASTICS
Ring holds
L sit
4 rounds

WOD
5 Shoulder to overhead (heavy)
10 Kettle bell swing (24/16)
15 Box jump
Run 200
4 minutes to complete, 5 rounds

Move fast through the exercises and rest for remaining time. (eg; round 5 will start at minute 16)
(more…)

- 2017

WEDNESDAY 24 JANUARY

23 January 2018|

GYMNASTICS
Tabata toe to bar/hollow rock
4 rounds of each

STRENGTH
Turkish get up
3, 2, 1, 1 rep

WOD
Row 800
40 Pull up
20 Squat clean (60/40)
10 Man maker (20/15)
15 min cap
(more…)