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

WOD – Monday 16 October 2017

  • MOBILITY:
    Stretch for 15mins
  • METCON:
    5 Rounds:
    200m medball run
    12 push presses 60/40
    6 bar muscle ups
  • CFP LITE:
    5 rounds:
    200m run
    12 push ups
    12 ring rows
  • CFP PERFORMANCE:
    Back squat
    4-4-4-4-4-4-4 @ 80%

WOD – Thursday 12 October 2017

  • STRENGTH:
    Front squats
    1-1-1-1-1 @ 95%
    5-5-5 @ 77.5%
  • METCON:
    For time:
    42-30-18
    Kb swings
    21-15-9
    Toes to bar
  • CFP LITE:
    For time:
    42-30-18
    Kb swings
    21-15-9
    Hollow rocks
  • CFP PERFORMANCE:
    20min EMOM:
    1min max cal assault bike
    1min rest
  • CFP+:
    Pistols

WOD – Wednesday 11 October 2017

  • MIDLINE:
    Skin the cat
    5-5-5-5-5
  • METCON:
    For time:
    800m run
    80 push ups
    400m run
    40 hang power cleans 60/40kg
    200m run
    20 thrusters 60/40kg
  • CFP LITE:
    For time:
    400m run
    40 push ups
    400m run
    30 kb swings
    200m run
    20 wallballs
  • CFP PERFORMANCE:
    7 strict deficit hspu
    Rest 1min
    6 strict deficit hspu
    Rest 45secs
    5 strict deficit hspu
    Rest 30secs
    4 strict deficit hspu
    Rest 15secs
    *doesn’t have to be unbroken
  • CFP+:
    Kettlebell swing technique

WOD – Tuesday 10 October 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3-3 @ 85%
  • METCON:
    2 rounds:
    30 Kb push press
    100 double unders
    20 chest to bar pull ups
  • CFP LITE:
    2 rounds:
    30 Push ups
    200 single skips
    20 ring rows
  • CFP PERFORMANCE:
    5 rounds:
    Max rep strict pull ups
    Max rep bench press 60/40kg
    Max rep strict ring dips
  • CFP+:
    Mobility class @ 6:30pm!

WOD – Tuesday 10 October 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3-3 @ 85%
  • METCON:
    2 rounds:
    30 Kb push press
    100 double unders
    20 chest to bar pull ups
  • CFP LITE:
    2 rounds:
    30 Push ups
    200 single skips
    20 ring rows
  • CFP PERFORMANCE:
    5 rounds:
    Max rep strict pull ups
    Max rep bench press 60/40kg
    Max rep strict ring dips
  • CFP+:
    Mobility class @ 6:30pm!

WOD – Friday 6 October 2017

  • STRENGTH:
    Turkish Get-Ups
    1-1-1-1-1
    In 15mins work to a heavy single R+L
  • METCON:
    15min AMRAP:
    200m run
    30 pistols
    15 ring dips
  • CFP LITE:
    15min AMRAP:
    200m run
    30 squats
    15 push ups
  • CFP PERFORMANCE:
    Deadlift
    5-5-5-5-5

WOD – Thursday 5 October 2017

  • STRENGTH:
    4 rounds @ DT weight:
    EMOM
    Min 1 – 8 Deadlifts
    Min 2 – 8 Hang power cleans
    Min 3 – 8 Shoulder to overhead
  • METCON:
    12min AMRAP:
    24 Kb snatch
    20 Abmat sit ups
    60 Double unders
  • CFP LITE:
    12min AMRAP:
    24 Kb swing
    20 Abmat sit ups
    60 Single skips
  • CFP PERFORMANCE:
    5 rounds:
    Max rep strict pull ups
    Max rep bench press 60/40kg
    Max rep strict ring dips
  • CFP+:
    Handstand walks

WOD – Wednesday 4 October 2017

  • STRENGTH:
    Front squats
    2-2-2 @ 87.5%
    1-1 @ 90%
    5-5 @ 75%
  • METCON:
    3min EMOM:
    20 wallballs
    1min rest
    Repeat 3 times.
  • CFP LITE:
    3min EMOM:
    20 Air squats
    1min rest
    Repeat 3 times.
  • CFP PERFORMANCE:
    “Helen”
    3 rounds:
    400m run
    21 Kb Swings
    12 Pull ups
  • CFP+:
    Rope climbs