Category Archives: Workout of the Day

Saturday WOD 22/07/17

General Warm Up
20m Piggy back
10m Walking high knees
20m Piggy back
10m Walking high pigeon
20m Piggy back
10m Walking down dog
20m Piggy back

Partner Specific Warm Up
CFC members will take their partner through each WOD movement explaining good technique

Met Con
Complete as many rounds as possible in 20 minutes of:
400m Sandbag Run 20/15kg
5 Burpee Bar Touch
10 Dumbbell Push Press 20/15kg
15 Wall Ball Squats 9/6kg

Friday WOD 21/07/17

General Warm Up
3 rounds
5 Paused beat swings
10 PVC dislocates

Pull Up Skills
20 Beat swings
3×6 Hip lift swings or
3×6 Butterfly box scoop drill (for those with efficient regular kipping pull ups)

5 min EMOM:
5 C2B Pull Ups
Rest 3 mins
5 min EMOM:
3 Weighted Strict Pull Ups @ 50% of 1RM

A. Hollow hold – max time
B. 3 repeat sets of 20% off max hold time
Rest 30s-60s between sets
C. 20 Tuck/Pike/Straddle Ups

Thursday WOD 20/07/17

General Warm Up
10 Walk lunge with PVC dislocates
10 Rollover into straddle
10 Facedown handcuffs
10 Kettlebell sumo squats
10 Cartwheels

Barbell Skills
2-3 rounds (build load each round)
3/leg Walk lunge
5 Hang power cleans
5 Front squats

Ring Skills
5 False grip ring rows
3x10s Top support holds
5 Feet assist muscle up
3 Ring swings + 3 ring muscle ups

Met Con
For time:
20 steps, Weighted Lunges 85/55kg (back racked)
20 Ring Muscle Ups
60m Handstand Walk or 65 Chest to wall shoulder taps
20 Hang Power Cleans 85/55kg
20 Box Jumps 30/24″
20 Handstand Push Ups to 6/4″ Deficit
20 Front Squats 85/55kg (taken from the floor)

Tuesday WOD 18/07/17

General Warm Up
Burgener Snatch warm up

Barbell Skills (empty barbell)
3 rounds
5 Snatch deadlifts
5 Hang muscle snatches
5 Snatch balance

Hang Squat Snatch 3-3-3-3-3-3 reps

Met Con
5 min AMRAP:
3 Power Snatch 42.5/30kg
3 T2B
6 Power Snatch 42.5/30kg
6 T2B
9 Power Snatch 42.5/30kg
9 T2B
on and on as far as possible increasing by 3 reps each round.

Monday WOD 17/07/17

General Warm Up
3 Rounds of
200m Bike
10 Dragon with OH arm reach (same arm as back leg)
6 Scorpions
5/leg PVC RDL
10 PVC disolcates

Kettlebell Swing
5 KB RDL between legs
5 KB russian swing
5 KB american swing with pause overhead
5 KB american swing full speed

GHD Sit Up
15s Hollow body hold
10 Straight leg ab mat sit up
5 Tempo half range GHDSU (5s lower, 5s raise)
5 Tempo full range GHDSU
10 GHDSU for speed

Met Con
Complete as many rounds as possible in 20 minutes of:
600m Bike
25 Kettlebell Swings 24/16kg
25 GHD Sit Ups

Saturday WOD 15/07/17

Release Work
5 mins on the clock to roll any tight, stiff areas

General Warm Up
Burgener Clean warm up

Barbell Skills (empty barbell)
3 rounds
5 Deadlifts overhand grip
5 Hang muscle cleans
5 Front squats
5 Jerks

Hang Squat Clean – Find a 3RM

Met Con
30 Clean & Jerks 60/42.5kg

Friday WOD 14/07/17

News & Notices
Bring a Friend Day! Next Sat 22nd. Free of charge, low skill movements and high on fun! We’ll chuck on post-WOD protein shakes if you guys bring along some treats/fruit to share with everyone for the mingle after.

General Warm Up
3 rounds
10 Rollover in straddles
10 Jumping lizards
1 Sled push (no weight)
4×6 Count burpees

Skill Development
5 DB Front squat with pause in bottom
3 DB Push press with pause in dip + 3 DB Push press normal speed
5 DB Thruster with pause overhead
5 DB Thruster normal speed

Double Under
30 Single hand single unders
30 Single hand double unders
30 Single unders
20 Single/double/single unders
20 Double unders
Triple under attempts

Met Con
20 min EMOM:
Min 1: 1 Sled Push 30/15kg
Min 2: 15 Burpees
Min 3: 10 Dumbbell Thrusters 20/15kg
Min 4: 50 Double Unders

Thursday WOD 13/07/17

General Warm Up
20 Banded good mornings
5/side Soldier kicks
5/side Single leg RDLs
20 GHD hip extensions
5/side Soldier kicks
5/side Single leg RDLs

Deadlift Warm Up
PVC set up 20s hold
5 PVC First pulls with pause at launch for 2s
5 PVC RDLs to pause at launch for 2s
5 Deadlifts (empty bar)
5 Deadlifts (light load)
5 Deadlifts (heavier load)

Deadlift 5-3-1-5-3-1+ reps

Strict HSPU
3 Attempts at max consecutive reps
Rest as needed between sets

Wednesday WOD 12/07/17

General Warm Up
20m walk lunge with PVC dislocates
10 Slow GHD sit ups (scale: slow ab mat sit up)
20m walk lunge with PVC overhead
15 PVC push press
5 KB single arm swings/side + 5 KB snatches/side
7 PVC front squats & 7 PVC back squats
250m Row with 3s recovery (5 at a time while others get equipment ready)

Specific Warm Up
3-6 reps of each movement to dial in your technique

QLD v NSW Grid Race!
Split into 2 teams, first to complete the following wins:
15 Rope Climbs (Must be done Rx)
100 Push Press 50/35kg
100 Kettlebell Snatch 24/16kg
100 GHD Sit Ups
100m Walk Lunge
100 Back Squats 50/35kg
3000m Row