December 2014

Strength: Overhead squat 4 x 3 rep W.O.D. Run 400 Rest 1 minute Run 400 Rest 1 minute Then 2 rounds of; 40 Wall ball 40 Deadlift (80/55) 30 Push up 20 minute cap

Strength: Front squat 4 x 3 rep W.O.D. EMOM 1 Clean & jerk 4 Burpee bar hop 15 minutes

Strength: Deadlift 4 x 3 rep W.O.D. Row 1000 30 Wall ball 30 Toe to bar 30 Box jump 30 Pull up 30m Overhead plate lunge

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1470 w=210 h=220 float=right] W.O.D. ‘Murph’ Run 1.6k 100 Pull up 200 Push up 300 Squat Run 1.6k Partition the pull ups, push ups and squats as required. Because the volume

Harley’s first bar muscle ups yesterday. Pumped out a set of 3 for the camera! We’ve been doing the filthy fifty on Xmas eve for a few years now, below is some info posted a couple of years ago which explains why we do it! After doing this workout today, I don’t think I’ll be

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1469 w=210 h=220 float=right]Merryn, Soph and Sonn competed at CFNZ’s masters league on Friday. (where are the masters men this time?!?)  Sonn pictured mid way through the barbell complex.  She took out

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1468 w=210 h=220 float=right]Dave A ran the hilary trail on Saturday, 78km which included 3.3km of climb! His time was 14hrs and 39 minutes. He’s pictured nearly at the top of

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1467 w=210 h=220 float=right]97.5kg PB  for Taz! Strength: Weighted push up 4 x 5 rep W.O.D. ‘Partner workout’ 30 Slam ball (10/6) 30 Dumbbell thruster (20/15) Run 200 18 minutes, as

Strength: Overhead squat 4 x 3 rep W.O.D. 7 Hang squat snatch (45/30) 14 Pull up 21 Double under 12 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1466 w=210 h=220 float=right]Dave A is running the whole Hillary trail, 75KM, next Saturday and he would like as much support as possible! His request is below; Hey CFB members, any