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- Mar 28, 2018
CF2680 WOD 290318
WARM UP Coaches Choice
STRENGTH Snatch High Pull/Snatch 2 Reps Snatch High Pull / 1 Snatch EMOM for 10 min. Build weight over the course of the 10 min.
WOD
5 RFT
200m Run or 250m Row
10 Hang Power Snatch 60/40
10 Front Rack Lunges 60/40


- Mar 27, 2018
CF2680 WOD 280318
WARM UP Coaches Choice
STRENGTH Deadlift/ Ring Dips 10/30+10 8/40+10 6/50+10 (5/60)3
WOD
For Time:
50 Double Unders
30 KB Snatch 24/16
30 T2B
20 Deadlifts 60/40
100 Double Unders
20 Deadlifts
30 T2B
30 KB Snatch
50 Double Unders


- Mar 27, 2018
WOD CF2680 270318
WARM UP Coaches Choice
STRENGTH Strict Press - Drop Set
10/30 6/40 5/50 4/60 3/70 2/80
WOD
6 Rounds for Time:
5 Push Jerks 60/40
10 Medball Cleans 20/14
20 Skier Jumps
Icing: Tabata Handstand Hold/Plank


- Mar 25, 2018
CF2680 WOD 260318
WARM UP 15-10-5
KBS
BB Thrusters
HR Push-ups
SKILLS/CONDITIONING
EMOM x 8
Odd 8 Burpees
Even 30sec. Double Unders or attempts
WOD
21-15-9
Thrusters
Pull-ups
Cals. On Bike/Rower
Weight for thrusters
Round of 21 40/20
Round of 15 50/30
Round of 9 60/40


- Mar 21, 2018
CF2680 WOD 220318
WARM UP 4 Long Bay Sled Runs 40/30 20 Tyre Jumps 15 Tyre Flips 10 Burpees For time: In any order you like, broken up however you like (Time to strategise!)
– 1,000 metre row
– 100 hand release push-ups
– 50 toes 2 rings
– 100 box jumps 24″
– 50 pistols
– 100 ab mat sit ups
– 200 double unders
– 5 rope climbs


- Mar 20, 2018
WOD 210318
WARM UP 4 x Box Length Frankenstein 2 x Box Length Good Mornings 20 Squat Jumps with bar touch 20 Russian Swings SKILL WORK Split Press & Split Jerks Barbell Only 20/15 5-5-5-5-5 WOD: Every min on the min for 5mins 5 Press from the Split * start light increase load* Every min on the min for 5mins 1 Power Clean & Split Jerk @ 70% 5 rounds for time 10 Pull Ups 20 Wall Balls


- Mar 19, 2018
WOD 200318
WARM UP Jog 400m BBWU4CPPJ WOD: Work up to a heavy single 1 Clean + 1 Push Press + 2 Jerks For time- 21 Hang power cleans 60/40 21 Lateral over the bar burpees 21/30 cals assault bike or row 21 Hang power cleans 60/40 15 Lateral over the bar burpees 20/15 cals assault bike or row 21 Hang power cleans 60/40 9 Lateral over the bar burpees 10/7 cals assault bike or row Icing Super set - Barbell Only 4 rounds 15 Good Mornings 10 Bent Over Rows 15 V Sits


- Mar 15, 2018
CF2680 WOD 160318
WARM UP
1 min – Singles
10 Broad Jumps
10 Close Stance OHS w/ PVC
100m Jog
10 Lunges w/ Twist
10 Single Leg DL w/ KB
1 min - Singles
STRENGTH Front Squat 10-5-3-8 WOD 21-15-9
Overhead Squats Wall Ball Sit Ups


- Mar 14, 2018
CF2680 WOD 140318
WARM UP 3RNFT 10 Air Squats 10 Good Mornings 5 Barbell only Cleans 5 Barbell only Push Press STRENGTH Front Squat/Back Squat
(3+4)4
Build to AHAP WOD For time:
21-18-15-12-9-6-3
Wallball 20/14
Start and finish with 3 G2OH 60/40,
do 3 G2OH between each set of wallballs.


- Mar 13, 2018
CF2680 WOD 130318
Warm Up Coach Damo’s Choice STRENGTH - Build to AHAP
Push Press 2-2-2
Sumo Deadlift 2-2-2
WOD
Complete as many rounds as possible in 7 minutes of:
10 Sumo Deadlift High Pull 40/30
10 Push Press 40/30