Saturday 29 July 2017

Heavy

Move 12,000kg/10,00kg/7,500kg for time

Deadlift / Front Squat / Back Squat / Clean / Snatch
Shoulder to Overhead

30 min Cutoff

Photo-collage (1)

Bring your lifting faces ... It's about to get  heavy

The highest reward for man's toil is not what he gets for it, but what he becomes by it.

John Ruskin


Friday 28 July 2017

20min Find your 5RM Back Squat


21-15-9

Lateral Bar burpees
Clean & Jerk 52.5kg/35kg
Knees to Elbows

Compare 24 October 2016

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I understand that its been a little bit cold of late (its winter) but when your training bag grows cobwebs it  might be time to sneak back in ... We'd love to see  you :-)

This is no time for ease and comfort.  It is the time to dare and endure.

Winston Churchill


Thursday 27 July 2017

21-15-9

Push Press 60kg/40kg
Ring Dips
Burpee
Calorie Row

Post times to comments.

CF Football

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Everyone loves the prowler...

What you are now is what you have been, what you will be is what you do now.

Buddha


Wednesday 26 July 2017

20min Find your 1RM Ground to Overhead

13min AMRAP

3 Ground to Overhead 85kg/65kg
5 Strict HSPU
7 Chest to bar Pullups
9 Lateral Jumps


CF Football

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The Boys ... Ah ... Hard at work

(*this photo was not staged for website content purposes) 

Know the true value of time; snatch, seize, and enjoy every moment of it. No idleness, no delay, no procrastination; never put off till tomorrow what you can do today.

Earl of Chesterfield


Tuesday 25 July 2017

EMOM 12min

1st min 2 Hang Power Snatch + 2 OHS 40kg/30kg
2nd min 10 Knees to Elbows

"Kettlebell Annie"

50-40-30-20-10
Double Unders
KB Swing 24kg/16kg

15min Cutoff

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The girls ... ah .. working hard

Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.

Ralph Waldo Emerson


Monday 24 July 2017

Renee Birthday Wod

In Pairs

2 rounds for time:

32 Hang Power Clean to Overhead 52.5kg/35kg
32 Box Jump overs 24"/20"
32 KB Swing 24kg/16kg
32 Burpees
32 Squat Cleans 52.5kg/35kg
32 Cal Row

6d133f13f9d94bb4d8b5fe2ad73d281e--crossfit-humor-fitness-humor

Grab a partner ... You've got this

The nearest way to glory is to strive to be what you wish to be thought to be.

Socrates


Saturday 22 July 2017

Team Throwdown

Row 1500m
100 Wall over Bar 10kg/7kg
250 Double Unders
250 Sit ups
100 Wall over Bar 10kg/7kg
Row 1500m

ThatmomentNatJ

That moment ... When Nat takes her jumper off after the warm up run

#shitsabouttogodown #vortex

Perhaps the most valuable result of all education is the ability to make yourself do the things you have to do when it ought to be done, whether you like it or not . . .

 Thomas Henry Huxley


Friday 21 July 2017

30 Walking lunge
21 Pull-ups
21 Sit-ups
30 Walking lunge
18 Pull-ups
18 Sit-ups
30 Walking lunge
15 Pull-ups
15 Sit-ups
30 Walking lunge
12 Pull-ups
12 Sit-ups
30 Walking lunge
9 Pull-ups
9 Sit-ups
30 Walking Lunge
6 Pull-ups
6 Sit-ups

Post time to comments.

CF HQ

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Emily DLP getting work done...

. . . austere perseverance, harsh and continuous, may be employed by the smallest of us and rarely fails of its purpose, for its silent power grows irresistibly greater with time.

Johann Wolfgang von Goethe


Thursday 20 July 2017

800m run

50 OA DB Snatch Alternating 20kg/15kg

20 Knees to Elbows

400m run

20 Knees to Elbows

50 Burpees

200m

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Pip working her overhead position ...

(by using Pip's picture on the website I'm hoping I can guilt  her into doing this running wod #coachesmindgames)

Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound.

James Allen


Wednesday 19 July 2017

5 rounds

50 Double Unders
20 Pushups
20 DB Front Squats
6 Ring Muscle ups (7 Bar MU / 10 Burpees)

Compare 20 Jan 2017

 

 

Leigh putting in the work...

Life is occupied in both perpetuating itself and in surpassing itself . . . If all it does is maintain itself, then living is only not dying.

Simone de Beauvoir