NEW WEBSITE

Sadly, there will be no more WOD's posted here... BUT, we have a brand new website! Check it out here:

www.cfcronulla.com.au

FRIDAY

Stoked to announce our new website www.cfcronulla.com.au !! Incredibly designed by Lauren Saywell - (kissthesky creative media - check them out!)

We will be posting  all of our WOD's in the daily wod section from now on.

A) OTM X12 

Odd min- double under's 10-30. If you have double under's consistently, practice triple under's. 

Even min- 20 hollow rocks or 20 sec static hollow hold. 

B) With a partner complete: 

600m run each 

50 Deadlifts 120kg/80 

40 power clean and jerks 80kg/55kg 

30 power snatch 60kg/40kg 

200m buddy carry (each) 

C) banded hamstring stretch, couch stretch, glute stretch. 

THURSDAY

A) In a team of 3, row 7km 

B) 3x10 cuff rotations. 

C) Stretch and mobilise and play around with some catch and throws against the wall balls targets with tennis balls from various distances.

WEDNESDAY

A) 4 sets of: 

Bulgarian split squats (8 each leg) 

8 weighted pull ups 

Rest 2min between set.

B) AMRAP 12min:

10 ring dips 

10 kb swings 

10 box jumps 

TUESDAY

A) Butterfly pull up intro/ play 

B) With a continuous running clock;
12-9-6 for time: 

Front squat 100/70 

HSPU (deficit to make more challenging). 

Rest 2min then; 

24-18-12 for time: 

High wall ball 

CTB pull ups 

MONDAY

Reminder: No 630am class Tues/Weds/Fri till the end of september.
A) Find your 1RM Snatch

B) Find your 1RM Clean and Jerk 

C) 4x6 hammy drops 

SATURDAY

A) "Fran"

For time:

21-15-9

Thrusters

Pull ups 

B) Obstacle course/ team WOD

FRIDAY

Reminder: No 630am class Tues/Weds/Fri till the end of september.

A) 7 sets of:

Hang clean pull+ Hang power clean (pause in the catch)+ drive straight into the push jerk.

B) With a partner complete:

2x 400m rows (each)

2x 400m runs (each) 

C) Mobility/ stretch

THURSDAY

A) OTMx 32

Min 1- 5 Deadlifts

Min 2- 10-16 Pistol Squats

Min 3-  10 TTB

Min 4- 5-10 HSPU

WEDNESDAY

A) Find a 1RM back squat 

B) Find a 1RM front squat 

C) 4 sets of:

10 band pull aparts

20 russian twists

Rest 90 sec between sets