Workout – 24/04/18

Workout 24/04/18 Bench 1 x 20 @ 60% 14 min AMRAP in Pairs  Partner 1 - Triplet 13 KB Swings @ 16/24kg 11 Box Jumps 20/24" 9 C2b Partner 2 - Row for Max Cals Alternating rounds both partners must be working Score = Cals + Reps #TeamPFN

Workout – 23/04/18

Workout 23/04/18 5 Sets E2MOM Strict Pull Ups/Pull Up Progression Deadlift 1 x 20 @ 60% 8 RFT  2 Bar Muscle Up 4 Deadlift @ 50/90kg 6 Burpees Rest 7 Min Cap In Teams of 2 200m Hill Sprints Alternating #TeamPFN  

Workout – 12/04/18

Workout 12/04/18 Bench 3 x 12 @ 70% 65% 60% ARMAP (10 min cap) Man Maker Complex @ 30/20kg (Scale Weight Accordingly) Dumbbell press-up Dumbbell Row (1 Each Arm) Dumbbell Clean Dumbbell Front Squat DB Shoulder Press Rest AMRAP (10 min cap) PFN DB Complex @ 30kg/20kg Scale to Remain Unbroken UNBROKEN 1 DB Deadlift... Continue Reading →

Workout – 10/04/18

Workout 10/04/18 Overhead 3 x 12 @ 70% 65% 60% 9-7-5 AMRAP (10 min cap)  KB Snatch @ 24/16 Box Jumps 24"/20" T2B/K2C Rest AMCAP (10 min cap) In Teams of 2/3 30s Alternating Sprint (T of 2) 20s Alternating Sprint (T of 3) #TeamPFN

Week Commencing 09/04/18

Hi Everyone, Thanks for the enthusiasm and effort in the last week of strength testing, a huuuge congratulations to everyone who hit PB's, as a community we smashed it!! We feel like our first week has gone well and set a solid foundation for the future, even if we do say so ourselves.. Over the... Continue Reading →

Mini Series

Monday On every 10min for 30min 3 rounds 30 double unders 15 OHS 25/35 5min cap - 40 HPC 25/35 30 pull ups 20 HPS 10 BMU 5min cap - On every 3min for 9min 400m run Max T2B 2.15min cap Score T2B Tuesday 100 burpees 100 thrusters 30/40 100 burpees 30min cap Wednesday 800m... Continue Reading →

Monday 190218

Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters 30/40 15 C2B Scaled options 6min window with lighter load and ring row. If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time... Continue Reading →

Monday 120317

This is a awesome workout I remember completing it although had to go to a dark place to achieve it. On every 3min for 5 rounds 15 Thrusters @35/50 30 burpee You must start the burpee within a second of finishing the thrusters. 1-1-1-1-1 Strict press

Birthday Workout

Hope you enjoyed your birthday Felicity in the snow last Friday. Here is a birthday workout for you today, enjoy. 2min work 2min rest AMRAP 3 wall walks 34 KB swings 34 double unders If you complete and start the round again increase the wall walks by one until you can hold a 2min round.... Continue Reading →

Wednesday 280218

Warm up Airdyne Rotations Mountain climbers Wall squats Strength back squat 5E2410 @75% WOD 10min AMRAP 8 KB thrusters left 8 KB thrusters right 4 SPU / MU Focus on pausing at the top of every thruster Flexibility

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