WOD – Friday 31 August 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    15 Hang power cleans 60/40kg
    15 Chest to bar pull ups
    60 Double unders
  • CROSSFIT LITE:
    15min AMRAP
    15 Kb swings
    15 Jumping pull ups
    120 Single skips
  • CFP BARBELL:
    Hang power snatch
    2-2-2-2-2-2
  • CFP GYMNASTICS:
    For time:
    50 Toes to bar

WOD – Thursday 30 August 2018

  • WORKOUT OF THE DAY:
    Deadlift heavy single

    Then

    7min AMRAP:
    Wallballs
    *every minute 5 deadlifts 100/70kg

  • CROSSFIT LITE:
    15min EMOM:
    7 Good mornings

    Then

    7min AMRAP:
    Wallballs

  • CFP BARBELL:
    5 sets:
    1 power clean + 2 front squats + 3 jerks
  • CFP GYMNASTICS:
    20min AMRAP:
    2 rope climbs
    10 handstand push ups
    20 squats

WOD – Wednesday 29 August 2018

  • WORKOUT OF THE DAY:
    Clean and jerk heavy single

    Then

    10min AMRAP:
    50 Lateral bar burpees
    100 Double unders
    30 Clusters 50/35kg

  • CROSSFIT LITE:
    15min EMOM:
    Odd: 8 Medball cleans
    Even: 10 Medball push press

    Then

    10min AMRAP:
    40 Burpees
    150 single skips
    30 Wallballs

  • CFP BARBELL:
    Back squats
    5-4-3-2-1
  • CFP GYMNASTICS:
    100 burpee box jump overs

WOD – Tuesday 28 August 2018

  • WORKOUT OF THE DAY:
    Push press
    3-3-3-3-3

    Then

    For time:
    800m run
    40 Kb swings
    30 Push Press 50/35kg
    40kb swings
    800m run

  • CROSSFIT LITE:
    15min EMOM:
    8 Seated DB Press

    Then

    For time:
    400m run
    40kb swings
    30 Seated DB press
    40 Kb swings
    400m run

  • CFP BARBELL:
    Glute bridges
    5-5-5-5-5
  • CFP GYMNASTICS:
    Rope climps
    5-4-3-2-1
    Strict handstand push ups
    10-8-6-4-2

WOD – Monday 27 August 2018

  • WORKOUT OF THE DAY:
    Squat clean heavy single

    Then

    Elizabeth
    21-15-9
    Squat cleans 60/40kg
    Ring dips

  • CROSSFIT LITE:
    15min EMOM
    Odd: 14 Lunges
    Even: 14 Abmat sit ups

    Then

    21-15-9
    Medball cleans
    Push ups

  • CFP BARBELL:
    Push jerk
    5-4-3-2-1
  • CFP GYMNASTICS:
    For time:
    50 bar muscle ups

WOD – Friday 24 August 2018

  • WORKOUT OF THE DAY:
    13min AMRAP:
    70 Alternating Dumbbell Snatches 22.5/15
    60 Wallballs
    50/35 Calorie Row
    40 Handstand Push-ups
  • CROSSFIT LITE:
    13min AMRAP:
    70 Kb swings
    60 Wallballs
    50/35 Calorie Row
    40 DB Seated press
  • CFP BARBELL:
    Bench press
    10-8-6-4-2
  • CFP GYMNASTICS:
    Handstand push ups
    10-9-8-7-6-5-4-3-2-1
    Pull ups
    1-2-3-4-5-6-7-8-9-10

WOD – Friday 24 August 2018

  • WORKOUT OF THE DAY:
    13min AMRAP:
    70 Alternating Dumbbell Snatches 22.5/15
    60 Wallballs
    50/35 Calorie Row
    40 Handstand Push-ups
  • CROSSFIT LITE:
    13min AMRAP:
    70 Kb swings
    60 Wallballs
    50/35 Calorie Row
    40 DB Seated press
  • CFP BARBELL:
    Bench press
    10-8-6-4-2
  • CFP GYMNASTICS:
    Handstand push ups
    10-9-8-7-6-5-4-3-2-1
    Pull ups
    1-2-3-4-5-6-7-8-9-10

WOD – Thursday 23 August 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    50 Wallballs
    50 Double Unders
    40 Box Jumps
    40 Toes to Bar
    30 Chest to Bar Pull-ups
    30 Burpees
    20 Cleans 65/45
    20 Jerks 65/45
    10 Snatches 65/45
    10 Ring Muscle-ups
  • CROSSFIT LITE:
    20min AMRAP:
    50 Wallballs
    50 Single
    40 Box Step ups
    40 Abmat sit ups
    30 Jumping pull ups
    30 Burpees
    20 Kb swings
    20 Push ups
    10 Medball cleans
    10 Ring rows
  • CFP BARBELL:
    Front squat
    2-2-2-2-2
  • CFP GYMNASTICS:
    100m handstand walk
    Not for time

WOD – Wednesday 22 August 2018

  • WORKOUT OF THE DAY:
    Athletes Choose 1 From Each Section:
    Weightlifting
    1RM Deadlift
    1RM Bench Press
    1RM Back Squat
    Gymnastics
    Max Strict Pull-ups
    Max Muscle-ups
    Max Strict Handstand Push-ups
    Conditioning
    1 Minute Bike Calories
    500 Meter Row
  • CFP BARBELL:
    Deadlift
    Establish a 10RM
  • CFP GYMNASTICS:
    For time:
    100 Sit ups
    80 Push ups
    60 Pull ups
    40 Pistols
    20 Burpees

WOD – Tuesday 21 August 2018

  • WORKOUT OF THE DAY:
    Overhead Squat
    Heavy Single

    Then

    9-15-21:
    Chest to Bar Pull-ups
    Burpees
    Overhead Squats 40/30

  • CROSSFIT LITE:
    Overhead Squat
    15min Emom: 7 OHS pvc or empty bar

    Then

    9-15-21:
    Jumping Pull-ups
    Burpees
    Overhead Squats pvc or empty bar

  • CFP BARBELL:
    Hang power clean
    3-3-3-3-3
  • CFP GYMNASTICS:
    Practice free standing handstand holds