WOD – Wednesday 1 November 2017

  • GYMNASTICS:
    5min EMOM:
    Bar muscle ups
  • METCON:
    For time:
    10 x 400m sprint
    Rest 1:1
  • CFP LITE:
    For time:
    10 x 200m sprint
    Rest 1:1
  • CFP PERFORMANCE:
    Deadlift
    5-5-5-5-5 @ 75%
    *20kg plate deficit

WOD – Tuesday 31 October 2017

  • STRENGTH:
    Bench press
    5-5-5-5-5 @ 75%
  • METCON:
    5 rounds:
    10 OH Barbell Lunges 60/40kg
    20 Abmat situps
    15m handstand walk
  • CFP LITE:
    5 rounds:
    20 walking lunges
    20 sit ups
    15m bear crawl
  • CRP PERFORMANCE:
    4-4-4-4-4-4-4 @ 85%
  • CFP+:
    Snatch balance

WOD – Monday 30 October 2017

  • OLYMPIC LIFTING:
    10min EMOM
    5 Power snatches
    *go unbroken an all sets
  • METCON:
    7min AMRAP:
    12 Sumo deadlift high pull 50/35kg
    8 Burpee box jumps
  • CFP LITE:
    7min AMRAP:
    12 Kb sumo deadlift high pull 24/16kg
    8 burpees
  • CFP PERFORMANCE:
    4 rounds:
    Every 4mins
    10 thrusters 50/35kg
    400m run
    7 muscle ups
    Max rep thrusters
    1min rest
  • CFP+:
    GHD Sit-Up

WOD – Saturday 28 October 2017

  • STRENGTH:
    100m weighted carries
  • METCON:
    6 rounds:
    16 wallballs
    10 pull ups
    40m shuttle run
  • CFP LITE:
    6 rounds:
    16 jumping squats
    10 ring rows
    40m shuttle runs
  • CFP PERFORMANCE:
    Back squat
    4-4-4-4-4-4-4 @ 82.5%

WOD – Thursday 26 October 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3-3
  • METCON:
    For time:
    21-15-9
    Power cleans 70/50
    7-5-3
    Wall walks
  • CFP LITE:
    For time:
    21-15-9
    Medball cleans
    *20m bear crawl after each set
  • CFP PERFORMANCE:
    5 rounds:
    Max rep pull ups
    Max rep bench press 60/40kg
    Max rep ring dips
  • CFP+:
    Kipping pull-ups

WOD – Wednesday 25 October 2017

  • STRENGTH:
    1RM Front Squat
  • WORKOUT:
    For time:
    21 Thrusters 40/30
    21 Kb swings 24/16
    15 Thrusters
    15 Kb swings
    9 Thrusters
    21 Kb swings
  • CFP LITE:
    For time:
    21 Wallballs
    21 Kb swings
    15 Wallballs
    15 Kb swings
    9 Wallballs
    21 Kb swings
  • CFP PERFORMANCE:
    For time:
    50/30 Calorie assialt bike
    2 rounds of dumbell DT
    50/30 Calorie assialt bike
    2 rounds of dumbell DT
    50/30 Calorie assialt bike
    2 rounds of dumbell DT
    50/30 Calorie assault bike
  • CFP+:
    Ring dips

WOD – Tuesday 24 October 2017

  • MIDLINE:
    3 x max effort plank holds
    Rest 45 seconds between sets
  • METCON:
    4min AMRAP:
    Calorie row
    2min rest
    4min AMRAP:
    Max double unders
    2min rest
    4min AMRAP:
    Max distance 10m shuttle runs (10m = 1 rep)
  • CFP PERFORMANCE:
    21-15-9
    Overhead squats 70/45kg
    12-9-6
    Ring muscle ups
  • CFP+:
    Mobility class @ 6:30pm!

WOD – Monday 23 October 2017

  • OLIMPIC LIFTING:
    10 rounds:
    5 power cleans + 5 jerks
    *no prescribed weight

    Reps must be touch and go (first do 5 cleans then do the 5 jerks)

  • METCON:
    For time:
    150 burpees
    *after every 15 burpees do 1 legless rope climb
  • CFP LITE:
    For time:
    100 burpees
  • CFP PERFORMANCE:
    3 sets:
    4 x 400m run
    Rest 50 seconds between each 400m
    Rest 4min after each set
  • CFP+:
    Split jerk technique

WOD – Friday 20 October 2017

  • STRENGTH:
    Front squats
    1-1-1-1-1-1-1 @ 75%
    7-7 @ 50%
  • METCON:
    5 rounds:
    30 Double unders
    20 air squats
    10 handstand push ups
  • CFP LITE:
    5 rounds:
    90 single skips
    20 air squats
    10 push ups
  • CFP PERFORMANCE:
    5 rounds:
    Max rep strict pull ups
    Max rep bench press
    Max rep strict ring dips

WOD – Tuesday 17 October 2017

  • STRENGTH:
    Front Rack Step Back Lunges
    4-4-4-4-4-4-4 @ 80% of 1RM Front Squat
  • METCON:
    For Time:
    27-21-15-9
    Deadlifts @ 80/55kg
    KB Swings @24/16
    Burpees Over the Bar

    Time cap: 9mins

  • CFP LITE:
    For Time:
    27-21-15-9
    Medball Deadlifts
    KB Swings
    Burpees
  • CFP PERFORMANCE:
    4 sets of:
    5 Weighted Strict C2B
    5 Kipping C2B
    5 Bar Muscle Ups

    rest as needed between sets

    *The goal is to complete the entire giant set without coming off the bar.
    Use dumbbell between your legs and drop the weight after four reps without coming off the bar.

  • CFP+:
    Bench press