WOD – Tuesday 28 February 2017

  • METCON:
    3 Rounds For Time
    800m Run
    3 Rope Climb
    12 Thrusters 40/30kg
  • CFP LITE:
    3 Rounds for time:
    400m run
    15 ring rows
    10 wallballs
  • MIDLINE:
    3 Rounds
    20 Med Ball Sit Up
    20 Russian Medball Twists
    20 Hollow Rocks
  • CFP PERFORMANCE:
    3 Rounds for time:
    10 Hang power cleans @ 60%-70% of 1RM clean and Jerk
    12 Chest to bars
    1min Max cal Row
    REST 3min (REST an extra 2min after last round – 5min total)
    3 Rounds
    12 Shoulder to overhead @ above weight
    12 Toes to bar
    1min Max cal row
    REST 3min (REST an extra 2min after last round – 5min total)
    30 Burpee muscle ups for time
  • CFP+:
    Open gym
    Choose a weakness and work on it.

WOD – Monday 27 February 2017

  • METCON:
    3 Rounds for time: (CAP 15min)

    30 Toes to bar
    15 Deadlifts 120/80kg
    15 Bar Facing Burpees

  • GYMNASTICS:
    10 min EMOM:
    Opt 1: 1-3 Strict MU
    Opt 2: 3-6 MU
    Opt 3: 1-5 False Grip PU
    Opt 4: 5-10 False Grip Ring Row
  • CFP LITE:
    3 rounds:
    30 Abmat situps
    25 kb swings
    25 push ups
  • CFP PERFORMANCE:
    Strength Circuit 4 Rounds (Not for time)
    5 strict press + 10 push press @ 80% of 1RM strict Press
    10 single leg each side romanian deadlift @ 35% of deadlift
    Top of dip hold – Accumulate 20-25 seconds
    30 second hollow hold
    Bottom of Dip hold – Accumulate 20-25 seconds
  • CFP+:
    Ring dip practice

WOD – Thursday 23 February 2017

  • METCON:
    4 Rounds for time: (CAP 22min)
    400m Run
    40 Air Squats
    15 Burpee Box Jump Overs
  • MOBILITY:
    Choose a tight muscle and spend 10mins stretching.
  • CFP PERFORMANCE:
    20min slow run or row.
  • CFP LITE:
    4 rounds:
    200m run
    20 squats
    10 burpees
  • CFP+:
    Open gym.
    Choose a weakness and work on it.

WOD – Wednesday 22 February 2017

  • STRENGTH:
    Bench Press
    3-3-3-3-3 @ 85% of 1RM
  • METCON:
    9min AMRAP

    3 Clean and Jerks 60/40
    3 C2B Pull Ups
    6 Clean and Jerks
    6 C2B Pull Ups
    9 Clean and Jerks
    9 C2B Pull Ups
    12 Clean and Jerks
    12 C2B Pull Ups
    etc..

  • CFP LITE:
    9min AMRAP:
    3 Kb swings
    3 ring rows
    6 Kb swings
    6 ring rows
    9 Kb swings
    9 ring rows
    etc..
  • CFP PERFORMANCE:
    Power Snatch + Hang Snatch
    15min EMOM:
    Start @ 65% – increase every 1-3 if you’re moving well.
  • CFP +:
    Abs:
    2 rounds:
    50 Toes to bar
    50 Hollow rocks
    50 Sit-ups

WOD – Tuesday 21 February 2017

  • STRENGTH:
    Overhead Squats
    12-12-12 @ 65% of 1RM
  • METCON:
    Crossfit Open 16.4
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts 100/60
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

  • CFP LITE:
    13min AMRAP:
    25 Medball cleans
    25 Squats
    25 Kb swings
    25 Push ups
  • CFP PERFORMANCE:
    3 Rounds
    8 Front Squats @ 80/50kg
    12 Handstand pushups
    400m Row REST 3min
    (REST an extra 2min after last round – 5min total)
    30 Front rack lunges for time @ Same as above weight
    *Every drop: 15 cal Row
  • CFP +:
    Bar muscle-ups

WOD – Monday 20 February 2017

  • METCON:
    7 rounds for time:
    7 thrusters 40/30
    7 lateral burpees
  • CFP LITE:
    7 rounds for time:
    7 wallballs
    7 burpees
  • CONDITIONING:
    50 toes to bat in as little sets as possible.
  • CFP PERFORMANCE:
    Row intervals
    5 x 20 sec on / 40 sec off
    Rest 2mins
    4 x 15 sec on / 15 sec off
    Rest 2mins
    5 x 30 sec on / 30 sec off
    Rest 2mins
    5 x 15 sec on / 15 sec off
    Rest 2mins
    5 x 40 sec on / 20 sec off
    Rest 2mins
    5 x 15 sec on / 15 sec off
  • CFP+:
    Pistol practice

WOD – Friday 17 February 2017

  • GYMNASTICS:
    10min EMOM
    Option 1:
    Min 1: 1-5 Bar Muscle-Ups
    Min 2: 50 Double-Unders
    Option 2:
    Min 1: 1-3 Bar MU
    Min 2: 30 DU
    Option 3:
    Min 1: 5-10 Strict Pull-Ups
    Min 2: 30 DU
    Option 4:
    Min 1: PU Progression
    Min 2: DU Practice
  • METCON:
    4 Rounds For Reps
    1 Min Max Burpees
    1Min Max Rope Climb
    1Min Max Cals Row
    1 Minute rest
  • CFP LITE:
    4 Rounds For Reps
    1 Min Max Push ups
    1Min Max Ring rows
    1Min Max Cals Row
    1 Minute rest
  • CFP PERFORMANCE:
    10min EMOM:
    3 Back Squats @8 0%-85% of 1RM.
  • CFP+:
    Ring dip practice
    – Strict
    – Kipping
    – Banded

WOD – Thursday 16 February 2017

  • OLYMPIC LIFTING:
    6 sets @ 82.5 % of 1RM snatch of:
    1 snatch deadlift +
    1 hang squat snatch +
    1 snatch balance
  • METCON:
    CrossFit Open 16.3
    7min AMRAP:
    10 power snatches 35/25kg
    3 bar muscle-ups
  • CFP LITE:
    7min AMRAP:
    10 kb swings
    5 ring rowd
  • CFP PERFORMANCE:
    5 x 500m row
    Rest 2mins
  • CFP +:
    10min EMOM:
    10second L-sit on paralettes

WOD – Wednesday 15 February 2017

  • METCON:
    20 Min AMRAP:
    20 KB Lunges 24/16
    10 Burpee Box Jumps
    200m Run
  • MIDLINE:
    Tabata Side Plank + Vsit crunches Tabata Plank + Hollow Rock
  • CFP LITE:
    20min AMRAP:
    20 lunges
    10 burpees
    200m run
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds (not for time)
    10 Bent over rows @ 42.5% of 1RM front squat
    10 single leg each side romanian deadlift @ 32.5% of deadlift
    Top of dip hold – Accumulate 15-20seconds
    30 second hollow hold Bottom of Dip hold – Accumulate 10-15 seconds
  • CFP +:
    500M row for time

WOD – Tuesday 14 February 2017

  • STRENGTH:
    Double KB Bent Over Row
    8-8-8-8-8
    Resting 1 Minute Between Sets
  • METCON:
    Jackie

    1000m Row
    50 Thrusters 20/15kg
    30 Pull Ups

    Compare To 250516

  • CFP LITE:
    For time:
    2 rounds
    400m run
    30 burpees
    30 ring rows
  • CFP PERFORMANCE:
    3 Rounds
    7 STOH @ 60%-65% of 1RM PJ
    14 Toes to bar
    15 burpee box jumps REST 3min
    (REST an extra 2min after last round – 5min total)
    3 Rounds 10 Power snatch @ 40/30
    40 Double unders
    30 Calorie Row
    REST 3min (REST an extra 2min after last round – 5min total)
    1 Round for time 400m Run
    30 Double KB Snatch @ 24/16
    400m Run
  • CFP +:
    Handstand push-up practice.