WOD – Friday 31 March 2017

  • STRENGTH:
    Overhead squat
    2-2-2-2-2-2 @ 85% of 1RM
  • METCON:
    4 Rounds for time: (18min cap)
    30 overhead plate lunges 20/10kg
    15 HR push ups
    400m run
  • CFP LITE:
    4 Rounds for time: (18min cap)
    30 lunges
    15 push ups
    400m run
  • CFP PERFORMANCE:
    Deadlift
    5-5-5-5-5 @ 70%-75% of 1RM
    Perform off a deficit (10kg or 20kg plates)

WOD – Thursday 30 March 2017

  • GYMNASTICS:
    Strict pull-ups
    10 x max reps
  • METCON:
    4 Rounds for time:
    20m Handstand walk
    15 Pistols
    10 Chest 2 bar pull-ups
  • CFP LITE:
    4 Rounds for time:
    20m Bear crawl
    20 Squats
    20 Ring rows
  • CFP+:
    10min EMOM:
    10sec L-Sit
  • CFP PERFORMANCE:
    Active recovery
    20min EMOM Row
    1min: Work 60%-70%
    1min: Rest (slow)

WOD – Wednesday 29 March 2017

  • METCON:
    25min AMRAP:
    25 PULL-UPS
    50 KB SWINGS
  • CFP LITE:
    25min AMRAP:
    25 Ring Rows
    25 KB Swings
  • CORE:
    Medball abmat situps
    20-20-20-20
  • CFP PERFORMANCE:
    12min AMRAP:
    15 T2B
    50m Heavy farmers carry
    15 Handstand push ups
  • CFP+:
    Rope climbs
    10min EMOM:
    Option 1: 1-2 Legless rope climbs
    Option 2: 1-2 rope climbs
    Option 3: 3-4 rope climb progressions

WOD – Tuesday 28 March 2017

  • OLYMPIC LIFTING:
    15 Mins to Find 1RM Snatch
  • METCON:
    3 Rounds for time: (15min cap)
    35 wallballs
    21 burpees
    7 ring muscle ups
  • CFP LITE:
    3 Rounds for time: (15min cap)
    50 Air squats
    25 Push ups
    12 Ring Rows
  • CFP PERFORMANCE:
    3 Rounds:
    10 Power clean and Jerks 60/40
    (must be unbroken so go lighter if you need to)
    400m Run

    3 Rounds
    12 Overhead squats 60/40
    12 Box jump overs (60/50)
    50 Double unders

    For time:
    400m Row
    15 Chest to bar pull-ups
    400m Row
    15 Chest to bar pull-ups

    Rest 3min after each round. Rest 6min after each workout

  • CFP+:
    OPEN GYM
    Choose a weakness and work on it.

WOD – Monday 27 March 2017

  • CrossFit Open 17.5:
    10 Rounds for time:
    9 Thrusters 43/29kg
    35 Double-Unders

    40min Cap

WOD – Friday 24 March 2017

  • METCON:
    9 min AMRAP
    1-1
    2-2
    3-3
    etc..

    Clusters @ 60/40kg
    Handstand Push Ups

  • CFP LITE:
    9 min AMRAP
    1-1
    2-2
    3-3
    etc..

    Burpees
    Kb swings

  • GYMNASTICS:
    Handtsand Push Ups
    Every 2 mins for 5 rounds:
    Opt1: 5-10 strict deficit
    Opt 2: 5-10 strict hspu
    Opt3: 5-10 kipping

WOD – Thursday 23 March 2017

  • METCON:
    For Time (CAP 45min):
    8 x 400m Run
    Work to rest ratio (1:1)
  • CFP LITE:
    For time:
    8 x 200m run
    Work to rest ratio 1:1
  • MOBILITY:
    10mins post workout stretching.
  • CFP PERFORMANCE:
    Active recovery
    20min EMOM Row:
    1min: Work 60%-70%
    1min: Rest (slow)
  • CFP+:
    Core work:
    10min EMOM:
    10 second L-sit

WOD – Wednesday 22 March 2017

  • OLYMPIC LIFTING:
    6 sets:
    1 Full Clean + 1 Full Clean and Jerk
    @ 80-85% of 1RM

  • METCON:
    4 x 3min AMRAP:
    15 Burpee Box Jumps
    Max Rep Wallballs in Remaining Time.
    Rest 2 minutes between amraps.
  • CFP LITE:
    4 x 3min AMRAP

    20 Burpees
    Max rep air squats
    Rest 2 minutes between amraps.

  • CFP PERFORMANCE:
    Gymnastics Skill Work
    4 Rounds
    5 toes to bar
    5 chest to bar-pull-ups
    5 Bar Muscle ups
  • CFP+:
    Ring muscle-ups:
    – Progressions
    – Strict
    – Kipping
    – Multiples

WOD – Tuesday 21 March 2017

  • “Murph”:
    For time:
    1.6km Run
    100 Pull-Ups
    200 Push-Ups
    300 Squats
    1.6km Run

WOD – Monday 20 March 2017

  • CrossFit Open 17.4:
    13min AMRAP:
    55 Deadlifts
    55 Wallballs
    55 Calorie row
    55 Handstand Push ups