WOD – Friday 30 December 2016

  • METCON:
    For time:
    18-15-12-9-6-3
    KB Swings 24/16kg
    Burpee Box Jump Overs
    Toes to bar
  • STRENGTH:
    Strict Pull Ups / Kipping Pull Ups
    4 sets of:
    5-10 Strict Pull Ups + ME Kipping Pull Ups
    Score total reps from 4 sets
    Rest 3min between sets
  • CFP PERFORMANCE:
    Part A
    Build to max snatch balance + 3 overhead squats
    Part B
    Max overhead squats at 80% of today’s max snatch balance + 3 overhead squats
  • TRAVEL WOD:
    For time:
    18-15-12-9-6-3
    Inch worms
    Burpees
    Hollow rocks

WOD – Thursday 29 December 2016

  • STRENGTH:
    Back Rack Box Step Ups
    6-6-6-6-6-6 (3R+3L)
    Score heaviest set
  • METCON:
    18min AMRAP:
    15 Bar Muscle ups
    150 Double Unders
    75 KB swings
  • CFP PERFORMANCE:
    5 Rounds:
    25 calorie Row
    6 Muscle ups or 12 chest to bar/pull-ups
    Rest 2min
    *Hit these as hard as possible
  • TRAVEL WOD:
    18min AMRAP:
    15 Burpees
    25 Sit-ups
    35 Lunges

WOD – Wednesday 28 December 2016

  • METCON:
    12 Min AMRAP
    10 Bar facing burpees
    8 SDHP 50/35kg
    6 Push presses 50/35kg
  • GYMNASTICS:
    Strict HSPU / Kipping HSPU
    4 Sets of 5-10 Strict HSPU + ME Kipping HSPU
    Score total reps from 4 sets
    Rest 3min between sets
  • CFP PERFORMANCE:
    12min EMOM
    2 squat cleans (start moderate and increase to a max)
    Accessory Work
    5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
    5 x 10 Double KB Bent over row
    5 x 10 Strict Pull-ups

  • TRAVEL WOD:
    12min AMRAP
    10 Burpees
    8 Squats
    6 Push ups

WOD – Tuesday 27 December 2016

  • METCON:
    3 rounds:
    400m run
    40 wallballs
  • MIDLINE:
    Tabata hollow rocks
    Rest 2mins
    Tabata sit ups
  • CFP PERFORMANCE:
    Back squats
    @ 80% of last weeks 1RM
    3-3-3-3-3-3-3-3

    Then @ 75 %
    5-5 with 2sec pause
    4-4 with 3sec pause
    3-3 with 4sec pause

  • TRAVEL WOD:
    3 rounds:
    400m run
    50 squats

WOD – Friday 23 December 2016

  • STRENGTH:
    Front Squats (20 rep session)
    10 @ 40%
    10 @ 50%
    20 @ 55%
    The 1 x 20 is the main working set.
    Add 2.5-5% from previous week.
  • METCON:
    15min AMRAP
    10 MedBall Sit Ups
    10 Wall Balls
    1 Legless Rope Climb
  • CFP PERFORMANCE:
    PART A
    Build to max 3 rep touch and go snatch (full snatch)
    Part B
    Amanda
    (9-7-5)
    Muscle ups
    Snatch (full) 60/50kg
  • TRAVEL WOD:
    15min AMRAP:
    10 sit ups
    10 jumping squats
    10 push ups

WOD – Thursday 22 December 2016

  • METCON:
    20min for max metres:
    100 BurpeeS over rower
    Max metres in remaining time
    *Scale to 75 burpees over rower
  • MOBILITY:
    Stretch for 10mins:
    Lower back
    Lats
    Shoulders
  • CFP PERFORMANCE:
    Part A
    Clean and Jerk
    Build to max clean + clean and jerk (drop and re-set)
    Part B
    4 Rounds
    25 Calorie row
    8 Clean and jerks (70/45kg)
    Rest 2min
    *Hit these as hard as possible
  • TRAVEL WOD:
    Max Burpees:
    With 10mins on the clock:
    100 Air squats
    Max burpees in remaining time

WOD – Wednesday 21 December 2016

  • STRENGTH:
    Deadlift
    14-12-10-8-6-6
    Score heaviest set of 6
  • METCON:
    ‘Helen’
    3 rounds for time: (CAP 15min)
    400m Run
    21 KB Swings 24/16kg
    12 Pull Ups
  • CFP PERFORMANCE:
    Accessory Work
    5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
    5 x 10 Double KB Bent over row (24/16kg)
    5 x 10 Strict Pull-ups
    10 x 15 Weighted GHD Back extension
  • TRAVEL WOD:
    3 rounds for time:
    400m run
    21 Push-ups
    12 Squats

WOD – Tuesday 20 December 2016

  • STRENGTH:
    Push Jerk
    2-2-2-2-2-2-2-2 @ 80-85% of 1RM
  • METCON:
    11min AMRAP:
    30 Double unders
    10 thrusters 40/30kg
  • CFP PERFORMANCE:
    20min AMRAP
    30 Calorie Row
    30 KB Snatch
    30 Double KB Front rack lunges
    10 Muscle ups
    * Split up snatches any way you like
  • TRAVEL WOD:
    11min AMRAP:
    30 Tuck jumps
    10 Mountain Climbers (1R + 1L = 1rep)

WOD – Monday 19 December 2016

  • METCON:
    ‘Habanero’
    10 Rounds of:
    8 Deadlifts
    6 Hang Power Cleans
    4 Front Squats
    2 Push Jerks
    Max Bar Hop Burpee
    1 Minute on 1 Minute off.
    Weight: 60/40kg
    Score = Bar Hop Burpees
  • SKILL:
    Triple/DU + Handstand Walk
    10min EMOM:
    Odd: 10-20 TU or 30-50 DU
    Even: 10-15m Handstand Walk
    For members that are still new with the movements use first 5min to practice DU and second 5 min to practice Handstand Walks.
  • CFP PERFORMANCE:
    Back Squat
    @ 80% of week 1 rep back squat (only slightly heavier than last weeks sets):
    4-4-4-4 back squats
    then @ 82%:
    3-3-3-3 back squats this is a little different than last week
    then @ 75%:
    5-5 with 2 sec pause at bottom
    4-4 with 3 sec pause at bottom
    3-3 with 4 sec pause at bottom
  • TRAVEL WOD:
    10 rounds:
    10 Good mornings
    8 Squats
    6 Burpees

WOD – Friday 16 December 2016

  • STRENGTH:
    3 RM Hang Power Clean (15min)
    Work up to a heavy 3
  • METCON:
    12min AMRAP
    3 Deadllifts 140/100 kg
    6 HSPU
    18 Double Unders
  • CFP PERFORMANCE:
    Rowing Intervals
    4 x 1km Row
    3min Rest
    *Aim for a pace 4 seconds faster than 2km Pace
  • TRAVEL WOD:
    5km run for time