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

WOD – Thursday 14 June 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    200M RUN
    2 Rope climbs
  • CROSSFIT LITE:
    15min AMRAP:
    100m Run
    10 Ring rows
  • CFP GYMNASTICS:
    10-9-8-7-6-5-4-3-2-1
    Strict pull ups
    Ring push ups
  • CFP BARBELL:
    Clean & Jerk
    4+1 x 4
    Romanian deadlift
    5-5-5-5-5

WOD – Wednesday 13 June 2018

  • WORKOUT OF THE DAY:
    Build to a heavy set of 5 deadlifts,

    Then

    Teams of 3:
    12min EMOM: (4 Rounds)
    10 Deadlifts 100/60kg
    20 Abmat Sit ups
    Max calorie row

  • CROSSFIT LITE:
    15min EMOM:
    8 Banded good mornings

    Then

    Teams of 3:
    12min EMOM:
    Min 1: Medball cleans
    Min 2: Abmat Sit ups
    Min 3: Kettlebell swings

  • CFP GYMNASTICS:
    30min EMOM:
    Even: 30 seconds max distance handstand walks
    Odd: 30 seconds max L-sit
  • CFP BARBELL:
    Back squat
    4-4-4-4
    Snatch
    4-4-4-4-4

WOD – Tuesday 12 June 2018

  • WORKOUT OF THE DAY:

    Fight Gone Bad
    3 Rounds
    1:00 at each station:
    Wall Balls
    Sumo Deadlift High Pulls 35/25kg
    Box Jumps
    Push Press 35/25kg
    Calorie Row
    1min Rest

  • CROSSFIT LITE:

    Fight Gone Bad
    3 Rounds
    1:00 at each station:
    Jumping squats
    Kettlebell swings
    Walking lunges
    Push Ups
    Ring rows
    1min Rest

  • CFP GYMNASTICS:
    20min EMOM:
    Odd: 7 Toes to bar
    Even: 7 Chest to bar pull ups
  • CFP BARBELL:
    Clean and jerk
    2+1 x 5
    Clean pull
    3-3-3-3-3

WOD – Monday 11 June 2018

  • WORKOUT OF THE DAY:
    For Time:
    800 Meter Run
    6 Rounds of The Chief
    400 Meter Run
    4 Rounds of The Chief
    200 Meter Run
    2 Rounds of The Chief

    *1 Round of The Chief = 3 power cleans, 6 push ups, 9 squats

  • CROSSFIT LITE:
    For Time:
    400 Meter Run
    6 Rounds of 6 kb swings + 6 wallballs
    200 Meter Run
    4 Rounds of 6 kb swings + 6 wallballs
    400 Meter Run
    2 Rounds of 6 kb swings + 6 wallballs

  • CFP GYMNASTICS:
    For time:
    8 rope climbs
    40 toes to bar
    8 rope climbs
    40 toes to bar
  • CFP BARBELL:
    Front squat
    4-4-4-4
    Snatch
    2-2-2-2-2

WOD – Friday 8 June 2018

  • WORKOUT OF THE DAY:
    Teams of 2:
    20min AMRAP:
    15/12 Calorie Bike
    12/9 Calorie Row
    9 Pull ups
    *Partners complete full rounds before switching.
  • CFP GYMNASTICS:
    10 Rounds for quality:
    8 Dumbell curls
    8 Dumbell strict press
    8 Ring rows
    8 Push ups
  • CFP BARBELL:
    Power clean
    3-3-3-3
    Push press
    3-3-3-3
    Overhead squat
    3-3-3-3