WOD – Tuesday 1 August 2017

  • METCON:
    For Time:
    75 Cal Row
    50 KB Front Squat 24/16kg
    25 HSPU
  • CFP LITE:
    For Time:
    75 KB Sumo deadlift high pull 16/12kg
    50 Goblet squat 16/12kg
    25 Push ups
  • CFP PERFORMANCE:
    Deadlift
    5-5-5 @ 80% of 1RM
    3-3-3 @ 85% of 1RM
  • CFP+:
    Mobility class @ 6:30pm!

WOD – Monday 31 July 2017

  • OLYMPIC LIFTING:
    7 sets:
    1 Snatch High pull + 1 Full Snatch
    @ 75% of 1RM
  • METCON:
    For Time:
    27 Thrusters 40/30
    4 Rope Climbs
    21 Thrusters
    3 Rope Climbs
    15 Thrusters
    2 Rope Climbs
    9 Thrusters
    1 Rope Climb
  • CFP LITE:
    For Time:
    27 Wallballs
    15 Ring rows
    21 Wallballs
    15 Ring rows
    15 Wallballs
    15 Ring rows
    9 Wallballs
    15 Ring rows
  • CFP PERFORMANCE:
    Back Squat
    3-3-3-3-3 @ 85%-90%

    4 Rounds:
    20/18 Cal ROW
    7 Ring Muscle ups
    Rest 4min

    NOTE: This is max effort each round with full recovery.

  • CFP+:
    Squat clean

WOD – Friday 28 July 2017

  • STRENGTH:
    Press
    4-4-4-4-4-4 @ 80% of 1RM
    6 @ 70% of 1RM
  • METCON:
    For Time:
    21 Handstand push ups
    21 Single Arm OH KB Lunge
    90 Double unders
    15 Handstand push ups
    15 Single Arm OH KB Lunge
    60 Double unders
    9 Handstand push ups
    9 Single Arm OH DB Lunge
    30 Double unders
  • CFP LITE:
    For Time:
    21 Push ups
    21 OH plate lunge 10/5kg
    180 Single skips
    15 Push ups
    15 OH plate lunge 10/5kg
    120 Single skips
    9 Push ups
    9 OH plate lunge 10/5kg
    90 DU
  • CFP PERFORMANCE:
    “Adderall”
    0-10: 1Mile Run, Max clean and Jerk (60/40)
    10-13: Rest
    13-20: 800m Run, Max Power snatch(50/35)
    20-23: Rest
    23-27: 400m Run, Max Thruster (45/30)

WOD – Thursday 27 July 2017

  • MIDLINE:
    Tabata V-ups + Side Planks
  • METCON:
    “Amanda”
    9-7-5
    Ring Muscle ups
    Snatches 60/40kg
  • CFP LITE:
    For time:
    9-7-5
    Banded pull-ups
    Overhead squats
  • CFP PERFORMANCE:
    4 x 10 Double KB Bench Press
    4 x 10 Single arm heavy KB bent over row
    4 x 10 Max effort strict ring dips
  • CFP+:
    Kipping pull-up

WOD – Monday 24 July 2017

  • PLYOMETRICS:
    8 sets:
    1 vertical jump + 2 broad jumps
  • METCON:
    16min EMOM:
    8 Toes to bar
    8 KB Swings
  • CFP LITE:
    16min EMOM:
    8 Abmat sit ups
    8 KB Swings
  • CFP PERFORMANCE:
    Snatch
    3-3-3 at 70%
    2-2-2 at 75%
    1-1-1 at 80%

    Snatch Pull 5×3 at 100%

  • CFP+:
    Double under / Triple under practice

WOD – Friday 21 July 2017

  • OLYMPIC LIFTING:
    1 Power Clean + Push Jerk + 1 Full C+J
    6 sets @ 82.5%
  • METCON:
    10mins AMRAP:
    10 KB Snatch 24/16k 5R/5L
    10 HR Push Ups
    10 Box Jumps Overs
  • CFP LITE:
    10mins AMRAP:
    10 KB Swing
    10 Push Ups
    10 Box Jumps
  • PERFORMANCE:
    4 x 10 Double KB Bench Press (32/24)
    4 x 10 Single arm heavy KB bent over row
    4 x Max effort strict ring dips
    NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups

    Then

    20min EMOM
    1: 18/16 cal Row
    2: 6-10 Strict HSPU

WOD – Tuesday 18 July 2017

  • STRENGTH:
    Back Squat
    5-5-5-5-5 @ 85% of 1RM
  • METCON:
    For time:
    18-15-12-9-6-3
    Sumo Deadlift High Pull 40/30
    Overhead Squat 40/30
    Bar hop Burpees

    Time Cap: 12mins

  • CFP LITE:
    For time:
    18-15-12-9-6-3
    KB Sumo Deadlift High Pull 24/16
    Goblet Squat 24/16
    Burpees

    Time Cap: 12mins

  • PERFORMANCE:
    200m sprint every 2mins for 5 sets
    Rest 4mins
    200m sprint every 2mins for 5 sets
  • CFP+:
    Mobility class @ 6:30pm

WOD – Monday 17 July 2017

  • STRENGTH:
    Pause Push Press
    5-5-5-5-5 @ 75% of 1RM
    (Pause in front rack position for 3 seconds)
  • METCON:
    7min AMRAP:
    50 Medball sit-ups
    Max rep wallball

    Score is total wallballs

  • CFP LITE:
    7min AMRAP:
    50 Abmat sit ups
    Max rep air squats

    Score is total air squats

  • CFP PERFORMANCE:
    For time:

    15 Squat snatch (60/40)
    15 Deficit Strict handstand push ups (20kg plate each side)
    12 Squat snatch (70/45)
    12 Deficit Strict handstand push ups (20kg plate each side)
    9 Squat snatch (80/52.5)
    9 Deficit Strict handstand push ups (20kg plate each side)

  • CFP+:
    Practice double-unders / triple-unders

WOD – Tuesday 11 July 2017

  • STRENGTH:
    Chest to bar pull-ups
    3-3-3-3-3-3 weighted
  • METCON:
    15min AMRAP
    20 Toes to bar
    15 Overhead squats 60/40kg
    120 Double under
  • CFP LITE:
    15min AMRAP
    20 ABmat situps
    15 Overhead squats pvc
    120 Single skips
  • CFP PERFORMANCE:
    Deadlift
    3-3-3-3-3 @ 72.5% of 1RM
    3-3-3 @ 77.5% of 1RM

    NOTE: Slighlty heavier than last week

  • CFP+:
    Sled pushes
    20 x 10m
    Start light and after every 10m increase weight.

WOD – Monday 10 July 2017

  • STRENGTH:
    Front Squat
    2-2-2-2-2-2-2 @ 85% of 1RM
  • METCON:
    9min AMRAP:

    5 Wall Balls
    1 Strict Muscle Up
    10 Wall Balls
    2 Strict Muscle UIp
    15 Wall Balls
    3 Strict Muscle up
    Etc…

  • CFP LITE:
    9min AMRAP:

    5 Air squats
    2 Strict banded pull up
    10 Air squats
    4 Strict banded pull up
    15 Air squats
    6 Strict banded pull up
    Etc…

  • CFP PERFORMANCE:
    4 Rounds
    20 Cal row
    15 Chest to bar pull-ups
    REST 5min

    NOTE: This is max e ort each round with full recovery.

  • CFP+:
    Work on a weakness.