Workout of the Day

Tuesday 16th April

Posted on 15th April 2019 by Chris Cummins

WOD

Every 3:00 Until Fail
Run 200m
12 Thrusters (42.5/30)
3 Burpees over the bar
-Add 3 Reps to the burpees each round

Buyout

AMRAP 10
10 V-Ups
10 Push Ups

Monday 15th April

Posted on 14th April 2019 by Chris Cummins

Skill/Strength

Back Squat
A) Build to a heavy single in 12 mins
B) 1x Attempt at a 20 Rep Max. The idea here is to build 2.5 – 5kg on last weeks weight if you did it.

WOD

AMRAP 10
3,6,9,12,15 etc…
KB Swings
6 Burpees between sets

So it’ll go
3 KB Swings, 6 Burpees, 6 KBS, 6 Burpees, 9 KBS, 6 Burpees, 12 KBS, 6 Burpees etc etc.
-24/20kg

Friday 12th April

Posted on 11th April 2019 by Chris Cummins

Skill/Strength

For 15 Minutes
50ft Suitcase Carry / Side – Nice and slow, biggest DB possible
45s Hollow Body Hold
50ft Single KB FR Carry / side – Nice and slow here also

-Rest as little as possible, but nothing is being scored here. Just moving with intent through some midline challenging positions.

WOD

AMRAP 12
20 Box Jump Overs (24/20)
20 STOH (42.5/30)

Thursday 11th April

Posted on 10th April 2019 by Chris Cummins

WOD

EMOM 20

0-5 Mins
10 Deadlifts
5-10 Mins
15 Burpees
10-15 Mins
10 Deadlifts
15-20 Mins
15 Burpees

-100/70kg
-Pick a number of burpees that’s going to push you, but you’re able to hit each round.

Buy Out

Accumulate 5:00 Wall Sit

Wednesday 10th April

Posted on 9th April 2019 by Chris Cummins

Skill/Strength

AMRAP 20
10 Strict Pull Ups
10 Push Ups

-Scale this accordingly to ring rows or inverted barbell rows

WOD

AMRAP 6
6 Front Squats (50/35)
6 Burpees over the bar

Tuesday 9th April

Posted on 8th April 2019 by Chris Cummins

WOD

Power Snatch movement breakdown

Spend 10 minutes working up to 60-70% of 1RM

EMOM 20
1) 3x Power Snatch
2) 40 Double Unders

-Weight for the EMOM wants to be challenging, but doable for the duration. If you’re doing 3 reps touch and go easily, increase it!

Monday 8th April

Posted on 7th April 2019 by Chris Cummins

Skill/Strength

Back Squat
A) Build to a heavy single in 12 mins
B) 1x Attempt at a 20 Rep Max. The idea here is to build 2.5 – 5kg on last weeks weight if you did it.

WOD

Grab a partner of equal (ish) rowing abilities
Todays WOD is simple. 4x 40/30 Calorie Rows @ max effort each time. The rest you get is the duration your partner is rowing. Once they’ve done theirs, you’ll go again immediately. We will record ALL 4 times here. Suck it up, this one is going to hurt!

Friday 5th April

Posted on 4th April 2019 by Chris Cummins

CFS Benchmark WOD #3

In a 15 Minute Window
1) Build to a heavy single hang clean and jerk
2) Build to a heavy single hang clean

-Rest 5:00

18-15-12-9-6-3
Hang Squat Cleans (50/35)
Bar Facing Burpees

Thursday 4th April

Posted on 3rd April 2019 by Chris Cummins

Skill/Strength

EMOM 16
1) Max Reps Bench Press @ 60/40kg
2) Rest
3) Max Double KB Bent Over Row @ 2x 24/16kg)
4) Rest

WOD

10 RFT
4 KB Swings (32/24kg)
6 Burpees
8 Wall Balls (9/7)

Wednesday 3rd April

Posted on 2nd April 2019 by Chris Cummins

CFS Benchmark WOD #2

We’re doubling up this week, a benchmark today and Friday.

Todays is a mixed piece, which will test running, rowing and some strength elements.

On a running clock
0-6 minutes
Row 1000m for time
6-16 minutes
Establish a 3RM front squat (From the rack)
16-22 minutes
Run 800m for time
22-32 minutes
Establish a 3RM Deadlift (must be TnG)

We will grab a score for the Row, the Run AND both lifts.

Have fun!