Friday

WOD 5: 21/15/9 Games WOD

Meet at the Box at 6:30pm

Thursday

AMRAP 7 Minutes

10 x Pullups
15 x Push ups
20 x Double Unders

Wait 2 minutes, then:

AMRAP 7 minutes

2 x Wall Walks
12 x Burpees
22 x Air Squats

Record total rounds for both AMRAPs

Wednesday

21/15/9

Clean & jerk (60/40)
Tyre Jumps
400m

6:30pm only

Tuesday

For Time:

50 x Double Unders
200m
40 x KB Swings
200m
30 x HR Push ups
400m
20 x Burpees
200m
10 x Chest to bar Pull ups
200m

Merry Christmas

The staff at CFV would like to wish all our valued members a Merry Christmas and Safe and Happy New Year.
WODs resume 6pm Tuesday 27th December.

Friday

"G.I. Jane"

For Time:

100 x Burpee Pull ups

Last WOD before Christmas so lets all get there and smash it out

Thursday

2 x RFT
1 x Leg crank
40 x Double Unders

Then:

5 x RFT
10 x Pull ups
8 x Clap Push ups
6 x Toes to Bar
4 x HSPU (scaled option - 2 x Wall walks)

Wednesday

Rest/ Skills/ Catch Up Day

Tuesday

3 RFT

7 x Squat Clean & Jerk (60/40)
20 x Tyre Jumps

Monday

5 RFT

200m
1 x Wall Walk
10 x Pull Ups
20 x KB Swings
30 x Air Squats

Saturday

10/9/8/7/6/5/4/3/2/1

Front Squats followed by 1 x 200m

Friday

"Mystery WOD"
5:30pm instead of 6:30pm

Thursday

Seven Sevens

7 RFT

7 x Clean and jerk
7 x Pull ups
7 x Burpees
7 x SDHP
7 x KB Swings
7 x Tyre Jumps
7 x Knees to Elbows

Wednesday

Rest Day

5:30pm - Skills
6:30pm - Catch up

Tuesday

21/15/9

Thrusters (40/30)
KB swings
KB walking Lunge

Monday

AMRAP 15 Minutes

Max Strict Pull ups
Max HR Push ups
200m

Saturday

"12 days of Christmas WOD"

The WOD will be at 1pm, before the Christmas party instead of 10am.

Friday

Team WOD:

Partner or team "Murph"

1.6km Run
100 x pullups
200 x pushups
300 x squats
1.6km Run

All team members must complete the run, other exercises to be completed as a team.

Thursday

"Brett Wood Hero WOD"

5 RFT

400m
10 x Burpee Box Jump
10 x SDHP
10 x Thrusters
1 x Minute Rest

Wednesday

Rest/ Skills/ Catchup

5:30pm Skills: Double Unders

Tuesday

AMRAP 15 Minutes

30 x Double Unders
7 x Push Press (40/30)
7 x SDHP (40/30)

Monday

"Turmoil 90"

1 round x 90 seconds on each station.

Ring push ups
KB SDHP (20/16)
Double Unders
Wall Ball Situps
Burpee Tyre Jumps

Saturday

3-2-2-1-1 Back Squats

5 RFT

5 x Ring Push ups
7 x Knees to Elbows
9 x Front Squats (60/40)

Friday

21/15/9 GAMES WOD

15 Minute AMRAP

10 x Burpees
20 x Air Squats
30 x Double Unders

Max Pull-ups in 60 Seconds

EVENING TEAM WOD

10/20/30/20/10

HR Push ups, 200m
Sit-ups, 200m
KB Swings, 200m
20kg Thrusters, 200m
Burpees, 200m

WOD will be held at Bolton Park but we will meet at the box at 6:30pm