WOD – Friday 29 June 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    21 Air Squats
    10/7 Calorie Row
    9 Alternating Dumbbell Snatches 22.5/15kg
  • CROSSFIT LITE:
    5 Rounds:
    21 Air Squats
    10/7 Calorie Row
    9 Alternating Dumbbell Snatches 10/15kg
  • CFP GYMNASTICS:
    20min EMOM:
    Odd: 10 Toes to bar
    Even: 7 Handstand push ups
  • CFP BARBELL:
    Back squats
    5-5-3-3-3-1-1-1-1

WOD – Thursday 28 June 2018

  • WORKOUT OF THE DAY:
    100-80-60-40-20
    Double unders
    50-40-30-20-10
    Abmat sit ups
    *200m run after a set of double unders and abmat sit ups.
  • CROSSFIT LITE:
    200-160-120-80-40
    Single skips
    50-40-30-20-10
    Sit-ups
    *250m row after a set of rowing and sit ups.
  • CFP GYMNASTICS:
    50 strict ring dips
    50 dumbell shoulder presses
    Break up any way
  • CFP BARBELL:
    15mins establish a 2 rep max hang squat clean

WOD – Wednesday 27 June 2018

  • WORKOUT OF THE DAY:
    Teams of 3
    7min AMRAP:
    50 Back Squats 60/40kg
    50 Back Squats 80/60kg
    AMRAP Back Squats 100/70kg
    rest 3 minutes

    7min AMRAP:
    50 Bench Press 60/40kg
    50 Bench Press 70/35kg
    AMRAP Bench Press 80/50kg
    rest 3 minutes

    7min AMRAP:
    50 Deadlifts 80/60kg
    50 Deadlifts 100/70kg
    AMRAP Deadlifts 120/80kg

  • CROSSFIT LITE:
    Teams of 3
    30min AMRAP:
    75 Wallballs
    75 Push ups
    75 Medball cleans
  • CFP GYMNASTICS:
    For quality:
    50 V-ups
    50 Hollow rocks
    50 Strict toes to bar
    50 Abmat sit-ups
    50 Russian twists
  • CFP BARBELL:
    20min EMOM:
    Odd: 3 Power cleans
    Even: 3 squat cleans
    Go as heavy as possible

WOD – Tuesday 26 June 2018

  • WORKOUT OF THE DAY:
    For Time:
    1 Round of Kelly
    2 Rounds of Helen
    1 Round of Kelly
  • CROSSFT LITE:
    4 Rounds:
    400m run
    50 Air squats
  • CFP GYMNASTICS:
    2 rounds:
    50 pull ups
    50 push ups
  • CFP BARBELL:
    Snatch deadlift
    5-5-5-5-5
    Power snatch
    3-3-3-3-3
    Overhead squat
    1-1-1-1-1

WOD – Monday 25 June 2018

  • WORKOUT OF THE DAY:
    For Time:
    15-12-9
    Calorie Row Power
    Snatch 40/30kg
    directly into…
    15-12-9
    Calorie Bike
    Clean and Jerks 40/30kg
  • CROSSFIT LITE:
    For Time:
    30-24-18
    Kb swings
    200m run after each set
    directly into…
    30-24-18
    Medball cleans
    200m run after each set
  • CFP GYMNASTICS:
    20min AMRAP:
    Rope climbs
  • CFP BARBELL:
    Deadlift
    5-5-5-5-5
    Bench press
    10-10-10-10-10

WOD – Thursday 21 June 2018

  • WORKOUT OF THE DAY:
    AMRAP 15:
    Teams of 2:
    3 Wall Balls
    3 Kettlebell Swings
    3 Calorie Row
    Next round is 6’s, then 9’s, etc
  • CFP GYMNASTICS:
    10 Rounds:
    10 Ring rows
    10 Push ups
    10 Dumbell strict press
  • CFP BARBELL:
    Overhead squat 3-3-3-3
    Press 5-5-5-5-5

WOD – Wednesday 20 June 2018

  • WORKOUT OF THE DAY:
    15mins Build to Heavy Single Squat Clean

    followed by…

    2 Rounds:
    400 Meter Run
    15/10 Calorie Row
    12 Squat Cleans 50/35kg

  • CROSSFIT LITE:
    15min EMOM:
    Odd: 30sec max walking lunge
    Even: 30sec max burpees

    followed by…

    2 Rounds:
    400 Meter Run
    15/10 Calorie Row
    24 Medball cleans

  • CFP GYMNASTICS:
    Accummulate 3min in a freestanding handstand or handstand hold against the wall
  • CFP BARBELL:
    Split Jerk
    1-1-1-1-1-1-1

WOD – Tuesday 19 June 2018

  • WORKOUT OF THE DAY:
    Build to a heavy single Power Snatch in 15mins

    Then

    Isabel
    30 Snatches 60/40kg

  • CROSSFIT LITE:
    15min EMOM:
    Odd: 30 seconds max ring rows
    Even: 30 seconds max air squats

    Then

    For time:
    100 Kb swings 16/12kg

  • CFP GYMNASTICS:
    Accumulate 5mins of bridge ups
  • CFP BARBELL:
    Deadlift
    2-2-2-2-2-2-2-2-2-2
    Strict pull ups
    10 sets of max reps

WOD – Monday 18 June 2018

  • WORKOUT OF THE DAY:
    Teams of 3:
    100/70 Calorie Row
    100 Box Jump Overs
    100 Thrusters 40/30kg
    100 Chest to Bar Pull-Ups
    100 Thrusters 40/30kg
    100 Box Jump Overs
    100/70 Calorie Row
  • CROSSFIT LITE:
    Teams of 3:
    100/70 Calorie Row
    100 Box Step overs
    100 Wallballs
    100 Ring rows
    100 Wallballs
    100 Box Step overs
    100/70 Calorie Row
  • CFP GYMNASTICS:
    Accumulate 5mins in a L-sit
  • CFP BARBELL:
    Back squat 4-4-4-4-4-4
    Snatch 3-3-3-3-3-3-3-3-3

WOD – Friday 15 June 2018

  • WORKOUT OF THE DAY:
    Skill work:
    Wall squats

    Then

    3 Rounds
    75 Double unders
    50 Air squats
    15 Power cleans 60/40kg

  • CROSSFIT LITE:
    Skill work:
    Wall squats

    Then

    3 Rounds
    150 single skips
    50 Air squats
    15 Kb swings

  • CFP GYMNASTICS:
    100m bear crawl
    100m walking lunges
    100 sit ups
  • CFP BARBELL:
    Push press
    4-4-4-4-4