3 Rounds – 1min Max Rep Power Clean @ 80/40Kg – 1min Max Rep HSPU – 1min Max Rep Hang Squat Snatch @ 30/20Kg Rest 3min between each round.  

  For Time – 10 DeadLift @ 80/60Kg – 20 Burpee – 30 Push Press @ 40/30Kg – 40 Ring Push Ups – 100 Squat – 40 Ring Push Ups – 30 Push Press – 20 Burpee – 10 DeadLift … Continue reading →

  5 Rounds – 5 Muscle Ups – 10 OHS @ 50/30Kg    

  For Time 2 Rounds of 5 – 10 – 15 – 20 – Ring Dip – SDLHP @ 40/20Kg  

  “Rest Day @ CFBM”                        

  5 Rounds. Rest as required between each. – 12 Chest to Bar Pull Ups. – 20 Push Ups with a 20Kg plate on back.    

  For Time Reps of 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 for – SDLHP @ 40/30Kg* * At the beginning, inbetween and end of each Sumo Set … Continue reading →

  3 Rounds 21 DB Split Cleans (Per Leg) @ 15/10Kg 21 OHS @ 40Kg – Run 600m                     Which part of the Evolution of man do YOU want to be … Continue reading →

  QLD Sectionals WOD # 1 AMRAP in 10min – 7 DL @ 40/30Kg – 7 Hang Power Clean @ 40/30Kg – 7 Front Squat @ 40/30Kg – 7 Chest to Overhead @ 40/30Kg             … Continue reading →

  Hybrid WOD “Grace-a-Bel” 30 Rounds – 1 Clean + Jerk @ 60Kg(30Kg) – 1 Snatch @ 60Kg(30Kg)                        

  Max reps in 2 mins for each of the following. 2:1. Rest 4 mins then do the same for 1 min. 1:1. 2min Weighted Air Squat 20/10Kg Plate – Rest 1 min 2min Burpee – Rest 1 min 2 … Continue reading →

  Run 800m then 3 Rounds of – 30 Push Jerk @ 40/20Kg – 30 MB Cleans                              

  5 Rounds – 10 Back Squat @ BW – 10 Swings @ 24/16kg Run 400m                      

  For time Run 400m – 50 Squats with 2 x 20/12.5Kg Dumbells Run 400m – 50 Dumbells Push Up Rows @ 20/12.5Kg Run 400m – 50 Dumbell Swings @ 20/12.5Kg Run 400m – 50 DB Deadlift High Pulls @ … Continue reading →

  3 Rounds – 30 Wall Ball – 30 Burpee’s                       Imagine the feeling!  

  Rest Day @ CFBM   10 General Physical Skills 1 Cardio-respitory Endurance 2 Stamina 3 Strength 4 Flexibility 5 Power 6 Speed 7 Co-ordination 8 Accuracy 9 Agility 10 Balance   You are only as fit as you are … Continue reading →

  5 Rounds – 10 Power Snatch @ 50Kg – 10 Burpee’s   Classic Video. If you liked Part 1 you will LOVE this!  

  21 – 15 – 9 Push Press @ 40/30Kg – 100m Farmers carry with 2 x 20/15Kg Dumbells Box Jump – 100m Farmers carry                        

  3 Rounds – 30 Swings @ 24/16Kg Run 200m – 20 Ring Push Ups Run 200m – 10 Front Squats @ 40/30Kg                              

  For time: 12 Power Clean @ 60/30Kg – 40 Wall Ball @ 11/6Kg 9 Power Clean – 30 Wall Ball 6 Power Clean – 20 Wall Ball 3 Power Clean – 10 Wall Ball           … Continue reading →

  DeadLift AMRAP @ the following weights. Rest as required between sets. – 25% BW – 50% BW – 75% BW – 100% BW – 125% BW – 150% BW                     … Continue reading →

  5 Rounds – 5 Back Squat @ BW – 5 Clean + Jerk @ 80/50Kg – 5 Muscle Ups – 5 Burpee’s                       No Class tonight

  AMRAP in 15min – 15 Power Snatch @ 40/30Kg Run 200m With a MedBall overhead 11/6Kg                        

  OHS Max Reps per set at the following weights. Rest as required between sets. – 30Kg – 40Kg – 50Kg – 60Kg – 70Kg – 80Kg                        

  Do the following for Max Total Reps on a continuously running clock 5 min SDLHP @ 40/20Kg 4 min Thrusters @ 40/20Kg 3 min Swings @ 24/16Kg 2 min Ring Dips 1 min Burpee’s           … Continue reading →

  @ 60/40Kg 10-9-8-7-6-5-4-3-2-1 – Power Clean – Push Jerk – Back Squat