Some farmers walks from a while ago.

Strength:
Snatch 6×2
Bench press 5×3

Met Con:
12 thrusters 65kg/45kg
12 over the box jumps 30/24″
9 thrusters
9 over the box jumps
6  thrusters
6  over the box jumps

 

George prepping for another big lift on a rack pull.

Open Gym:
10:00-13:00 (opening for an extra hour today)

You may need to use the pedestrian gate today.

For members who originally paid straight into the CFT bank account please remember to take out your new membership through team up today.

 

Lee during this weeks clean & jerk wod.

Strength:
Overhead squat 3,3,3
Front Squat 3,3,3

Met Con:
For 20 mins complete
2 cleans + 1 jerk on even mins
5 ring dips + 5 strict pull ups on odd mins

Tommy hitting 82 reps on 13.4.

You may find you will need to use the pedestrian gate this weekend.

Open wod 13.4

or

Strength Wod
For time:
10 axel bar deadlifts 130/80 + prowler push shuttle 70/40 + farmers walk shuttle 140/90

Met Con:
7 mins of ‘Nate’
2 Muscle ups
4 Handstand push ups
8 KB swings
Into
7 mins of ‘Cindy’
5 pull ups
10 push ups
15 squats

Elliot performing straight leg deadlifts.

CF Games 13.4
7 min AMRAP
3 Clean & Jerks 61/43kg
3 Toes to bar
6 Clean & Jerks 61/43kg
6 Toes to bar
9 Clean & Jerks 61/43kg
9 Toes to bar
12,12,18,18….etc

Strength/Skill:
Complete you quarterly goal
or
for 16 mins complete
2 snatches on even mins
4 Handastand push ups on odd

 

Rick decided to push press his 90kg jerks on Monday

Strength:
Weighted pull up + box jump 5×3+3

Met Con:
1 min max shuttle sprints
2 mins rest
3 rds
20 Burpees
20 KB swings 32/24kg
2 mins rest
1 min max shuttle sprints

Paul hitting yesterdays wod RX

Strength:
Squat 3×5
Ice cream maker 3×6-10 (depending on ability)

Met Con:
5 rds
8 snatches 50/35kg
12 ring dips
16 squat thrusts

Sam floor pressing.

Strength:
SL Deadlift + Bulgarian ring dip 5×5+5

Met Con:
3 rds
5 Clean & Jerks 90/55kg (any style)
15 Pull ups

Finisher:
4 cycles of tabata sit ups

 

Ruth enjoying 150 wall balls.

Open Gym:

We are open 14:00-16:00.

 

 

Open wod 13.3

Today we will be doing a non official hero wod in memory of the following who died during OP Telic in Iraq on March 22nd 2003: Lt Philip Green RN, Lt Anthony King RN, Lt Marc Lawrence RN, Lt Philip West RN, Lt James Williams RN, Lt Andrew Wilson RN and Lt Thomas Mullen Adams USN all from 849 Naval Air Squadron.

7 rds
22 Wall Balls 9/6kg
3 Deadlift at 1.5 x bodyweight
200m Run with weight 10/5kg 
3 Burpee Box Jumps 30/24″

849m Row to finish