WOD – Monday 1 January 2018

 

  • WORKOUT:
    “Cindy”
    20min AMRAP:
    5 pull ups
    10 push ups
    15 air squats

WOD – Friday 22 December 2017

  • STRENGTH:
    Back squats
    3-3-3-3-3 @ 75% of 1RM
  • METCON:
    21-15-9
    Toes to bar
    42-30-18
    Alternating pistols
  • CFP LITE:
    21-15-9
    Hollow rocks
    42-30-9
    Wallballs
  • CFP PERFORMANCE:
    For time:
    1k run
    30 handstand push ups
    1k row

WOD – Thursday 21 December 2017

  • METCON:
    15min AMRAP
    200m run
    9 ring dips
    3 wall walks
  • CFP LITE:
    15min AMRAP
    200m run
    9 push ups
    10m bear crawl
  • MIDLINE:
    10 sets
    10second hollow hold
    10sec arch hold
    Alternating after each hold
    *allow 5 second transition between positions and rest as needed between sets
  • CFP PERFORMANCE:
    1RM Snatch

WOD – Wednesday 20 December 2017

  • STRENGTH:
    Overhead Squat
    8-8-8-8
  • METCON:
    5 rounds:
    15 burpees
    15 box jump overs
  • CFP+:
    GHD Sit up technique
  • CFP PERFORMANCE:
    10 x 200m sprint
    Rest as needed

WOD – Tuesday 19 December 2017

  • STRENGTH:
    Strict pull ups
    6 sets of max unbroken reps.

    Increasing weight each set.
    *Immediately into tempo 5 DBL KB shoulder press (no prescribed weight)
    Tempo: 1 second up, 3 seconds down

  • METCON:
    “Grace”
    For time:
    30 clean and jerks 60/40kg
  • CFP LITE:
    For time:
    60 medball cleans 20/14lb
  • CFP PERFORMANCE:
    “Angie”
    100 pull ups
    100 push ups
    100 sit ups
    100 squats

WOD – Monday 18 December 2017

  • METCON:
    18min AMRAP:
    75 Double Unders
    25 KB Swings
    Max rep unbroken Wall Balls
  • CFP LITE:
    18min AMRAP:
    100 single skips
    25 KB Swings
    15 jumping squats
  • GYMNASTICS:
    10min EMOM:
    Opt 1: 1-3 Strict MU
    Opt 2: 3-6 MU
    Opt 3: 1-5 False Grip Pull ups
    Opt 4: 5-10 False Grip Ring Row
  • CFP PERFORMANCE:
    10 rounds:
    100m sprint
    Rest 90secs

WOD – Friday 15 December 2017

  • STRENGTH:
    Hang snatch
    2-2-2-2-2-2-2-2 @ 75%
  • METCON:
    12min AMRAP:
    8 single arm kettlebell overhead squat
    4 ring muscle ups
    12 calorie row
  • CFP LITE:
    12min AMRAP:
    8 goblet squats
    8 ring rows
    12 kb sumo deadlift high pulls
  • CFP PERFORMANCE:
    5 Rounds:
    Every 4mins
    30 Air Squats
    20/15 Calorie Row
    7 Clean and Jerks 60/40kg

WOD – Thursday 14 December 2017

  • STRENGTH:
    Single leg double DB/ KB deadlift 5×5 R+L
    (No prescribed weight)
    *Immediately into 3 single leg broad jumps (R+L)
  • METCON:
    7 Rounds for time:
    12 Box Jump Overs
    12 KB Swings
  • CFP LITE:
    7 Rounds for time:
    12 Broad jumps
    12 KB Swings
  • CFP+:
    Pull up technique
  • CFP PERFORMANCE:
    5k row for time

WOD – Wednesday 13 December 2017

  • METCON:
    For time:
    1.2k Run
    30 Pull Ups
    15 Front Squats
    30 Pull Ups
    15 Overhead Squats
    1.2k Run
  • CFP LITE:
    For time:
    800m run
    30 Ring rows
    30 squats
    30 Ring rows
    30 squats
    800m row
  • CFP+:
    Squat clean technique
  • CFP PERFORMANCE:
    Midline
    3 Sets, Not For Time:
    10 Glute Ham Raises
    20 GHD Sit-Ups
    10 Hip and Back Extensions
    20 Empty Barbell Good Mornings

WOD – Tuesday 12 December 2017

  • STRENGTH:
    Back squat
    10-10-10-10-10 @ 75% of 1RM
  • METCON:
    12min AMRAP:
    8 toes to bar
    12 back rack lunges
    8 handstand push ups
    24 double unders
  • CFP LITE:
    12min AMRAP:
    8 hollow rocks
    12 medball walking lunges
    8 push ups
    50 single skips
  • CFP+:
    Pull up technique
  • CFP PERFORMANCE:
    For Time:
    1500m Row
    150 Double Unders
    50 Calorie Assault Bike
    150 Double Unders
    1500m Row