0897:

Scarlett says SIGN UP FOR THE OPEN!!!!!!! 

WU: Bergener WU X3

Take 10 minutes to find the right working wt. for 5 unbroken hang squat snatches (GA keep it light the add wt. in small increments) Pass the eyeball test.

WOD: 12 min EMOM

  • 5 hang squat snatch (post load)

STRENGTH: DL 4X5@75% 2min rest

0831: Holiday Party Saturday at 4pm.

We hope all members can join us for the CF2120 Holiday Party this Saturday at 4pm. If you did not receive the evite we do apoligise but please attend if you can? 

WU: AL, CPD

Choose Endurance or Strength wod?

Endurance WOD: FT – get started right at the bell! Set up & go

  • 100 push ups
  • 800 m run
  • 100 abmat sit up
  • 800 m run
  • 100 pull ups
  • 800 m run
  • 100 squats
  • 800 m run

GA: all runs 600m then 40 HRPU, 40 sit  ups, 30 pull ups, 50 squats

 

Skill Oly WOD:

  • 4X10 OHS WU wt.
  • 6X3 snatch balance
  • 10X1 high hang sq. snatch
  • b.squat 20@60% 15@ 70% 10@80% 2X5@90%

0827:

Time to Party. Please RSVP to our 2120 evite for our Holiday party coming up this Saturday. Bring a friend or family member and show them what the hype is all about! 

WU: DFM in the am/CDR pm

WOD: 15 minutes of work.

  • 10 OHS or 20 squat
  • 2/4 or 10 pull ups
  • 20 DU or 40 SU
  • 10 Hollow rocks
  • Run or row 300 m

STRENGTH/SKILL with the end of November so did OHS month. Check out your new:

  • Hang Squat Snatch

Take 15 minutes to discover.

Finish: 30/40 barbell rollouts?

0777:

WU: shoulder / hip mobility

STRENGTH:

  • 1 hang snatch work (15 minutes of work 1 rep at a time)
  • 8×2 thruster: 45 r
  • 3×20 b.squat @ 60%

0746:

WU: Get specific and get to practice. Practice up to a working load 15 minutes.
WOD: focus: learn at loads that promote confident movement patterns. 12 min emom
• 1 wide grip DL
• 2 hang power snatch
• 3 OHS
• 4 hang squat snatch
STRENGTH: DL 8X2 @ 70% Mondays Max Effort. Rest only 30 to 60 sec. between efforts. dynamic effort – move the bar fast as possible.