WOD – Thursday 31 August 2017

  • OLYMPIC LIFTING:
    Full Snatch @ 90% of 1RM
    1-1-1-1-1-1-1-1
  • METCON:
    For time:
    21-15-9
    Overhead squats 60/40kg
    Toes to bar
  • CFP LITE:
    For time:
    21-15-9
    Overhead squats (empty bar)
    Abmat sit ups
  • CFP PERFORMANCE:
    Aerobic capacity – running
    6 x 400m Sprint
    200m Walk as recovery
  • CFP+:
    Ring dips

WOD – Wednesday 30 August 2017

  • GYMNASTICS:
    Strict Muscle-ups
    3-3-3-3-3-3-3
  • METCON:
    15min AMRAP:
    30 Cal Row
    60 Double unders
    30 KB Snatch 24/16
    60 Double unders
  • CFP LITE:
    15min AMRAP:
    30 Cal Row
    120 single skips
    30 KB Swings
    120 single skips
  • CFP PERFORMANCE:
    4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16)
    4 x 40m Double Overhead KB Walk (24/16)
    4 x 15 GHD Hip Extension (20/10)
    4 x Max effort Double DB seated floor Strict Press (20/10)
  • CFP+:
    Toes to bar technique.

WOD – Tuesday 29 August 2017

  • STRENGTH:
    Push Press
    2-2-2-2-2-2-2-2 @ 82.5% of 1RM
  • METCON:
    10 Rounds for time:
    5 Hang Power Cleans 60/40kg
    3 Front Squats 60/40kg
    1 Push Press 60/40kg
  • CFP LITE:
    10 Rounds for time:
    10 Kb swings
    6 Goblet squats
    3 Push ups
  • CFP PERFORMANCE:
    Back Squat
    Build to a heavy for the day with good form
    *NOTE: Try get this done before BASE WOD
  • CFP+:
    Mobility class @ 6pm!

WOD – Monday 28 August 2017

  • OLYMPIC LIFTING:
    Clean And Jerks
    2-2-2-2-2-2-2 @ 85% of 1RM
  • METCON:
    For time:
    42 Wall Balls
    21 deadlifts @ 80/55kg
    30 Wall Balls
    15 Deadlifts @ 80/55kg
    18 Wall Balls
    9 Deadlifts @ 80/55kg
  • CFP LITE:
    For time:
    42 Wall Balls
    42 Medball deadlifts
    30 Wall Balls
    30 Medball deadlifts
    18 Wall Balls
    18 Medball deadlifts
  • CFP PERFORMANCE:
    3 Rounds for time:
    100m Farmers carry (40/35)
    8 Muscle ups
    30 cal row
  • CFP+:
    Snatch balance

WOD – Friday 25 August 2017

  • MOBILITY:
    Stretch for 15mins
  • METCON:
    18min AMRAP:
    20 KB Snatch
    20 Toes to bar
    20 Ring Dips
    *Every 2 rounds, must rest 45sec
  • CFP LITE:
    18min AMRAP:
    20 KB Swings
    20 Abmat sit ups
    20 Push ups
    *Every 2 rounds, must rest 45sec
  • CFP PERFORMANCE:
    16min EMOM
    1: 20/18 Cal Row
    2: 5 Muscle ups
    3: 10m Handstand walk + 10 Burpees
    4: REST

WOD – Friday 25 August 2017

  • MOBILITY:
    Stretch for 15mins
  • METCON:
    18min AMRAP:
    20 KB Snatch
    20 Toes to bar
    20 Ring Dips
    *Every 2 rounds, must rest 45sec
  • CFP LITE:
    18min AMRAP:
    20 KB Swings
    20 Abmat sit ups
    20 Push ups
    *Every 2 rounds, must rest 45sec
  • CFP PERFORMANCE:
    16min EMOM
    1: 20/18 Cal Row
    2: 5 Muscle ups
    3: 10m Handstand walk + 10 Burpees
    4: REST

WOD – Thursday 24 August 2017

  • STRENGTH:
    Front Squat
    5-5-5-5-5 @ 80% of 1RM
  • METCON:
    For Time:
    40 C2B Pull Ups
    80 Wall Balls
    40 C2B Pull Ups
  • CFP LITE:
    For Time:
    50 Ring rows
    100 Squats
    50 Ring rows
  • CFP PERFORMANCE:
    4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16)
    4 x 40m Double Overhead KB Walk (24/16)
    4 x 15 GHD Hip Extension (20/10)
    4 x Max effort Double KB seated floor Strict Press (20/10)
  • CFP+:
    Pistols

WOD – Wednesday 23 August 2017

  • OLYMPIC LIFTING:
    Snatch (Power Snatch reps are not TNG)
    2-2-2-2 Power Snatch @ 80% of 1RM
    1-1-1-1 Full Snatch @ 87.5% of 1RM
  • METCON:
    8min EMOM:
    5 Clean and Jerks
    *Reps must be TNG otherwise round doesn’t count
    *Score total weight accumulated eg: 8×5= 40 40x100kg = 4000 kg
  • PARTNER METCON:
    8 min EMOM
    5 clean and jerks EMOM
    Athlete A works on 0:00 athlete B works on 0:30 etc
  • CFP LITE:
    8min EMOM:
    7-10 medball cleans
  • CFP PERFORMANCE:
    Conditioning
    For Time:
    50 Cal Row
    25 Power Snatch (60/50)
    5 Rope Climbs
    50 Cal Row
    25 Deficit Handstand push-ups
    5 Rope Climbs
  • CFP+:
    Rope climbs

WOD – Tuesday 22 August 2017

  • MIDLINE:
    14min EMOM:
    Even Min- 40 second plank
    Odd Min- 8 Hip extensions
  • METCON:
    15min AMRAP:
    15 Toes to bar
    20 KB Swings 24/16
    10 Burpee Box Jumps
    *30sec rest after each round
  • CFP LITE:
    15min AMRAP:
    15 Abmat situps
    20 KB Swings 16/12kg
    10 Burpes
    *30sec rest after each round
  • CFP PERFORMANCE:
    Back Squat
    7×1 @ 90%-92.5%
    Split Jerk Work
    3×5 Jump to split @ 75% of 1RM split Jerk
    3×5 Front rack Press from split
    stance@75% of 1RM Press
  • CFP+:
    Mobility class at 6:30pm!

WOD – Thursday 17 August 2017

  • GYMNASTICS:
    Max distance Handstand walk
    5 Rounds:
    1 min on
    1 min off
    Score is total meters from all working time
  • METCON:
    15min EMOM:
    12 KB Swings 24/16kg
    8 Burpees
  • CFP PERFORMANCE:
    Aerobic Capacity – Rowing
    8 Rounds:
    30 Cal Row
    Rest 30sec after each round
    Move at 2km Pace
  • CFP+:
    Handstand push ups