23-8-11

 Ollie

 Cameron

Strength: 3 x 6 RM good morning & weighted chin up

WOD1: 5 min AMRAP
5 Thrusters
10 Burpees

2 mins rest

WOD2: AMRAP 5 mins
5 Pushup
10 Situp

2 mins rest

WOD3: 5 min AMRAP
5 pullup
10 Squats

2 mins Rest

WOD4:
5 x box jump
10 x double unders

Photos are here

20-8-11 CFCL Invitational

 Trouble

 Frankie

 The hog

 Mike the masseur

 Duncan looking like a wildman

WOD1: Death by Handstand pushup & Pullup

WOD2: 10 Min AMRAP of
5 squat clean thrusters (60/40Kg)
10 over the bar burpees

WOD 3: 5 Rounds for time of
25KB Swings (32/24Kg)
50 Double unders

Photos are here

19-8-11

 Bryn & Virginia

 Linsey

 Linsey

Linsey and Rose

WOD: Tabata This
Tabata Pullups, Pushups, Situps, Squats

18-8-11

Photos are here

WOD:
5 RFT

30 squat cleans @ 40Kg
60 double unders

 

Chalk face

Chalk face after the workout!

Marcus, squat cleaning

16-8-11

  Lorna gets her first rope climb, she also PR'd her press and OH Squat. All in all a good day :-)

Welcome to Amy

Photos are here

Strength: 8 x 2 rep max Overhead squat & Press

WOD: 12 Min AMRAP of
Run 400m
5 deadlifts (as heavy as possible)

Matt deadlifting 140, nice!

15-8-11

 Martin drags 210 up easily

WOD: CFCL Total

Ten minutes each for the following one rep maxes:

Thruster
Sumo Deadlift
Weighted Pullup

Then total score for Tabata pushups and squats

Add total weights and Tabata scores for your CFCL total

Photos are here

Kids from a local school train in the summer holidays

Tabata pushups

14-8-11

Photos from Sunday's WODs are here

WOD Option 1: Gator

8 RFT of
5 x front squats @ 84Kg
26 ring push ups

or

WOD 2:
8 RFT of
Row 200m
5 x Power Snatch @ 43Kg

13-8-11

Strength: 2 x 15 SDLHP @ 6 0% of 1 RM

WOD: Evil Melissa

21 x OH Squat
21 x Burpee
21 x Pullup
400m run

15 x OH Squat
15 x Burpee
15 x Pullup
400m run


9 x OH Squat
9 x Burpee
9 x Pullup
400m run

12-8-11

Photos from Friday's WODs are here
Team WOD: Teams of 2

100 double unders
1000Kg ground to overhead
100 box jumps
1000Kg ground to overhead
100 pullups
1000Kg ground to overhead
100 handstand pushups
1000Kg ground to overhead
100 Squats
1000Kg ground to overhead
100 double unders

Fire-breather WOD1:
100 double unders
600Kg ground to overhead
50 box jumps
600Kg ground to overhead
50 pullups
600Kg ground to overhead
20 handstand pushups
600Kg ground to overhead
100 Squats
600Kg ground to overhead
100 double unders

Firebreathers WOD 2:
5 RFT
100m waiter's carry (24Kg KB)
20 situps

11-8-11

Zee, who says she put the "beast into beastiality" making aggressive love to her KB!

Photos from Thursday's WODs are here

Alicia sporting her '4 pack', she did the WOD with 40Kg, strong work

WOD: 3 x AMRAPs of

3 x shoulder to overhead
7 x power clean
21 x deadlift

Using one bar only

AMRAP 1: 15 mins
3 minutes rest
AMRAP 2: 10 mins
3 mins rest
AMRAP 3: 5 mins

Marlene sounded like a machine she banged out deadlifts so quickly

10-8-11

 Ollie flying

 Rasmus getting his first double under :-)

Nick enjoying burpee box jumps

Photos from Wednesday's WODs are here

Skills warmup:
5 x skin the cat
5 x front lever progression
5 x back lever progression

Skills:
Belly facing the wall handstand
Belly facing the wall one foot off balance practice
Headstand balance (knees on elbows)
Headstand extension
Headstand to handstand pushup (kipping) facing the wall

WODs: 2 x 7min AMRAP

5 x burpee box jumps
10 x situps
15 x double unders

3 minutes rest between AMRAPs

 Flying troll? :-)

09-8-11

 Lara moving so fast she blurred

Lara coming in from the last run

Photos from Tuesday's WODs are here

Strength: 8 x 2 Rep Max Sumo deadlift & Press

WOD: 5 Rounds for time of

Run 200m
6 Chest to bar pullups
12 heavy KB Swings (32/24)

Declan - KB Swings

Lee did Helen for the first time (or maby Helen did Lee...)

8-8-11

LB who finished her 100 day burpee challenge Monday

Photos from Monday's WODs are here

Strength: 8 x 2 rep max back squat & weighted pullup

 

Tommy Lemon (one M, like the fruit) back squatting

 Matt, a visitor from the states sqautting 120Kg for two

WOD: 100 burpees for time, with 2 heavy thrusters on the top of each minute

Fastest time of the day Rx - Alan

The 7pm crew banging out burpees

Welcome to a new Foundations class

7-8-11 Barbells & Brunch

Photos from barbells and brunch are here

Mel's leaving workout

Tabata burpee, toes to bar
Tabata power clean (35/25Kg)
Tabata handstand hold
Tabata squats
Tabata windscreen wipers (35/25Kg)

 Burpee toes to bar

Niall, windscreen wipers

Handstand hold

Brunch

5-8-11

Photos from Friday's WODs are here

Run 100m
30 Wall balls
20 Toes to bar
30 Box jumps
20 Sumo deadlift high pull (40/30Kg)
30 Burpees
20 Shoulder to overhead (60/40Kg)
50m walking lunge with a plate (20/15Kg) above head

 Alan - SDLHP

 Andy - SDLHP

 Toes to bar

 Burpees

 Shoulder to overhead

Rich - walking lunge

1st round is 3 minutes, done for reps followed by two minutes rest
2nd round is 6 minutes, done for reps followed by two minutes rest
3rd round is all the way through for time

This was the final WOD from the CF Games (tweaked to take account of the gear we have available) and was used as is for the Fire-Breather WOD.