WOD

It has been tradition since 1 April 2010 to do “The Furious”. It started as an April Fool’s Day joke, until three grown men cried that it wasn’t the real WOD. So here we go for the 7th year: “The Furious” 100 Deadlift 90 Back Squat 80 Power Cleans 70 Jerks 60 Sumo Deadlift High…

Overhead Squat 5 x 3 7 minutes Double Unders

20 minute AMRAP 5-4-3-2-1 Strict Pullups Ring Dips 15 minute AMRAP Run 200m vs Pistols * In pairs

13 minute AMRAP of CINDY 5 Pullups 10 Pushups 15 Squats 2 minutes rest 20 minute AMRAP Run 400m 20 Back Squat 60/40 15 GHD or 30 Abmat

7AM – “WILMOT” 6 rounds: 50 Squats 25 Ring Dips 4PM – “VICTORIA” 5 Rounds: 10 Thrusters 40/30 14 Box Jumps 24″/20″ 12 SDHP 40/30 12 Burpees 27 KB Swings 24/16 * Option to do this as a chipper.

7AM – IF WEATHER IS CLEAR “CLOVIS” 10 rounds: 1.6km Run 15 Burpee Pullups * May be done as a pair/team * Bring headphones, hat, water bottle. 7AM – IF WEATHER IS NOT CLEAR “ZEUS” 3 rounds: 30 Wall Ball 10/6 30 SDHP 36/24 *Use kettlebells 30 Box Jumps 20″ 30 Push Press 35/25 30…

7AM – “TUMILSON” 8 rounds: Run 200m 11 Dumbbell Burpee Deadlift Men RX 25kg DB Women RX 20kg DB 4PM – “DT” 5 rounds: 12 Deadlift 70/50 9 Hang Power Clean 6 Push Jerks

7AM and 4PM – NORMAL WOD – SCALING OPTIONS AVAILABLE AT ALL SESSIONS. 9AM and 5PM – Pre Organised Training Sessions – I will be training not coaching. If you are an experienced CFT Member you may join in at these sessions. * Every session will be a different “HERO” WOD over Easter. 8 WODs…

As there are quite a few members registered for running events in the next 3-4 months, an endurance WOD option will be available. Anyone can choose this option. Option A: 10 minutes Double Under or Triple Under Practice 10 minutes Bar or Ring Muscle Up Practice 10 minutes Wall Walk Shoulder Taps 10 minutes Burpee…

Back Squat 5 x 5 * Hold same weight across all sets Strict Press 5 x 5 * Hold same weight across all sets Ab work * Accumulate 150 sit-ups during the session OR * Accumulate 50 GHD sit-ups during the session