CFD – Weekly WOD'S + Results from CFD Throwdown


Results from Throwdown

A big thanks and well done to all who took part or came down to cheer on all competitors, it was a great day with alot of PR’s set in lifts and benchmark WODS.

RX – 1st Dougie 2nd Dylan 3rd Poncho & Eoghan
L1 – Michael Burke
L2 – Dunny

RX – Shiv
L1 – Karen

Workouts for the week


A. Four sets of: Back Squat x 4-6 reps @ 30X0
Rest 60 seconds

A2 WTD Pull up 2-3 or pull progression
Rest 60 seconds B.

Five rounds for time of:
20 Wall Ball Shots
20 Pull ups
Run 200 Meters

Level 1 15 reps of each
Level 2 10 reps of each


A.Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x 12-15 reps
(If 15 ring dips is easy,
Rest 90 seconds

B.Against a two minute running clock,
complete as many rounds and reps as possible of:

12 Deadlift 70/45
9 Hang Power Clean 70/45
6 Jerk 70/45

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.


Cutoms goals training


Five sets for times of:
Row 300 Meters
50 Double-Unders
15 Toes to Bar
Rest 3 minutes


A.Five sets of:
Shoulder Press x 3-4 reps @ 21X1
Rest 90 seconds
20 Ghd sit ups
Rest 90 seconds

B.Complete rounds of 21, 15 and 9 reps for time of:
Shoulder to Overhead 50/35kg
KB swing 32/24kg

Level 1 24/16
Level 2 16/12


A. Three sets of:
Front rack walking lunge x 20 steps @ 1010 (use the heaviest weight you can handle while following the tempo prescription)
Rest 60 seconds

Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;

B. For time:
400m row
30 Front Squats 70/45kg
30 Box Jumps 32/24”
400m row
(Weight come off the floor)

Level 1 55/35
Level 2 45/30


Custom goals training


In teams of two, with only one partner working at a time, partners whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
5 Burpees

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
10 Power Snatch 45/35

Level 1 30/20
Level 2 25/15 hang power snatch

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