Sunday 11th November
Open Gym:
Saturday 10th November
Rob working on some front levers.
Strength:
Squat 5×5
Strict toes to bar 5xmax
Met Con:
9,7,5
Clean & Jerk 75/55kg
Muscle up
Friday 9th November
Open Gym:
The London Throwdown qualifiers start next week. We will be running the qualifier WOD as a main WOD on Tuesdays. If anyone wants to repeat the WOD or cannot make the Tuesday they can also do it during the Open Gym sessions on Fridays.
Thursday 8th November
The CFT mountain crew taking on Tryfan in Snowdonia.
Strength:
For 10 mins complete
1 Snatch + 5 ring dips at the start of every min
Met Con:
2 rds
50 Pull ups
50 KB swings 24/16kg
50 Double unders
50 OH squats 40/25kg
Wednesday 7th November
Everyone in last nights weighlifting class put over 100kg above their head. Great work by Mark, Rick, Tommy, Pat & Rich.
Strength:
Front lever x3
Back lever x3
Met Con:
From DWF
3,6,9,12,15,18,21 Bumper plate ground to overhead 20/15kg
7 Pull ups
30 Double unders
Strength:
5×3 Deadlift @ 80% of 1RM
3 Max height boxjump every set
Met Con: (Compare to 25th July)
4 Rounds
3 Min AMRAP
3 Power Snatch (50/30kg)
6 Burpee over Bar
9 Air Squats
1 Min Active Rest
Score of workout is total number of rounds.
Tuesday 6th November
James carrying 140kg on the farmers carry.
Strength:
Front squat + ring pull up 5×5+5
Met Con:
5 rds
3 Clean & Jerk as heavy as possible
7 Knees to elbow
10 Box Jumps 24/20″
15 Sit ups
Monday 5th November
CFT getting ready for WOD 2.
Strength:
Farmers walk 3 shuttles
Double KB press 3×5
Met Con:
‘Fran’
21/15/9
Thruster 43kg/30kg
Pull ups
Great work by the CFT team (Rick, Jules, Leah, Chris, Steve E & myself) this weekend. Some outstanding performances by all and a great result with us qualifying to the top 20 out of 108 teams. Waiting for our official placing. It was also great to have some support there. Thanks.
Sunday 4th November
Gym Closed:
Friday 2nd Nov
Open Gym:
Thursday 1st November
Strength:
For 10 mins complete 1 Jerk + 3 weighted pull ups at the start of each min.
Met Con:
12 min AMRAP
1 Muscle up
1 Handstand push up
1 Strict pull up
200m Run
2 Muscle ups
2 Handstand push ups
2 Strict pull ups
200m Run
3,3,3,run,4,4,4,run…etc.
Finisher:
Tabata sit ups