WOD – Friday 28 September 2018

  • WORKOUT OF THE DAY:
    5 Rounds For Time:
    500 Meter Row
    20 Medball cleans
    20 Overhead Medball Reverse Lunges
  • CROSSFIT LITE:
    5 Rounds For Time:
    500 Meter Row
    20 Medball cleans
    20 Overhead Medball Reverse Lunges
  • CFP BARBELL:
    Overhead squat
    4-4-3-2-1
  • CFP GYMNASTICS:
    Work on a weakness.

WOD – Thursday 27 September 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    800 Meter Run
    21 Power Cleans 70/45kg
  • CROSSFIT LITE:
    3 Rounds:
    400 Meter Run
    21 Kb swings
  • CFP BARBELL:
    3 sets:

    Back Rack Walking Lunge x 12 steps
    DB Russian Step ups x 10 each leg
    DB Chinese Row x 10

    then

    3 sets:
    Front Squat: 5,3,1,5,3,1
    Tuck Hold x 45 seconds
    KB Farmer Carry x 100m

    then:

    3 sets:
    Weighted Plank x 60 sec (accumulation is fine)
    Side Plank x 30 sec each side
    KB Side Bends x 20 each side.

  • CFP GYMNASTICS:
    100 Toes to bar
    * every time you break 15 kettlebell swings

WOD – Wednesday 26 September 2018

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

    Then

    AMRAP 8:
    3 Hang Squat Clean 40/30kg
    3 Toes to Bar
    6 Hang Squat Clean 40/30kg
    6 Toes to Bar
    9 Hang Squat Clean 40/30kg
    9 Toes to Bar
    …
    Up by (3) reps each round

  • CROSSFIT LITE:
    15min EMOM:
    Odd 7 medball cleans
    Even 7 burpees

    Then

    AMRAP 8:
    3 Hang Medball Clean
    3 Abmat sit ups
    6 Hang Medball Clean
    6 Abmat sit ups
    9 Hang Medball Clean
    9 Abmat sit ups
    …
    Up by (3) reps each round

  • CFP BARBELL:
    Muscle Clean +Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3

    Clean + Jerk: 3,2,2,1,1,1

    Clean Deadlift: 4×2 @ 95% of best clean

  • CFP GYMNASTICS:
    20min EMOM:
    5 Pull ups
    7 Push ups
    10 Squats

WOD – Tuesday 25 September 2018

  • WORKOUT OF THE DAY:
    AMRAP 16:
    30 Double Unders
    15 Wallballs
    30 Double Unders
    15 Kettlebell Swings 24/16kg
  • CROSSFIT LITE:
    AMRAP 16:
    60 Singles
    15 Wallballs
    60 Singles
    15 Kettlebell Swings
  • CFP BARBELL:
    Muscle Snatch: 5,3,3,1,1,1

    In between sets, do banded pull apart.

    Snatch: 3,3,2,2,1,1

  • CFP GYMNASTICS:
    Tabata Toes to bar
    Tabata Squats

WOD – Monday 24 September 2018

  • WORKOUT OF THE DAY:
    Teams of 3 for time:
    100/75 Calorie Row
    100 Box Jump Overs
    100 Power Snatches 40/30kg
    100 Thrusters 40/30kg
    100 Chest to Bar Pull-ups
    100 Thrusters 40/30kg
    100 Power Snatches 40/30kg
    100 Box Jump Overs
    100/75 Calorie Row

WOD – Friday 21 September 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    400 Meter Run
    21 Burpees
  • CROSSFIT LITE:
    3 Rounds:
    400 Meter Run
    21 Burpees
  • CFP BARBELL:
    Heavy single snatch
    Heavy singel clean&jerk
  • CFP GYMNASTICS:
    Accumulate 3mins in a handstand hold
    Accumulate 3mins in a L-sit
    Accumulate 3mins in deadhang

WOD – Thursday 20 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    10 Power Cleans 70/50kg
    50 Air Squats
    10 Front Squats 70/50kg
    50 Air Squats
    10 Push Jerks 70/50kg
    50 Air Squats
    10 Clusters 70/50kg
  • CROSSFIT LITE:
    For time:
    10 Kb swings
    50 squats
    10 goblet squat
    50 squats
    10 db push press
    50 squats
    10 db thrusters
  • CFP BARBELL:
    DB Bench Press x 100 reps 22.5/15kg
    *Every time you break, perform 5 reps of KB Front Rack Squats 32/24kg

    Then:

    Front Squat: 2-2-2-2-2
    Tuck Hold x 45sec (perform in between sets of front squat)

    Then:

    3 sets:
    L-Sit x 60 sec (accumulation is fine)
    Side Plank Lifts x 20 each side

  • CFP GYMNASTICS:
    20min EMOM:
    Odd: 5 Bar muscle ups
    Even: 5 strict ha datand push ups

WOD – Wednesday 19 September 2018

  • WORKOUT OF THE DAY:
    Snatch
    Build to a Heavy Single

    Then

    AMRAP 9:
    1 Ring Muscle-ups
    1 Squat Snatch 60/40kg
    2 Ring Muscle-ups
    2 Squat Snatch 60/40kg
    3 Ring Muscle-ups
    3 Squat Snatch 60/40kg
    …
    Up by (1) rep until finish

  • CROSSFIT LITE:
    15min EMOM:
    Odd: 10 kb swings
    Even: 10 goblet squat

    Then

    AMRAP 9:
    2 Pull-ups
    2 Power Snatches
    4 Pull-ups
    4 Power Snatches
    6 Pull-ups
    6 Power Snatches
    …
    Up by (2) reps until finish

  • CFP BARBELL:
    Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3

    Panda Pull + Clean + Jerk x 5 working sets

    Clean Deadlift: 5×3 @ 100% of best clean

  • CFP GYMNASTICS:
    Tabata L-sit
    3min rest
    Tabata Plank

WOD – Tuesday 18 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    400 Meter Run
    26 Hand Release Push-ups
    400 Meter Run
    26 Kettlebell Swings 24/16kg
    400 Meter Run
    26 Sit-ups
    400 Meter Run
    26 Deadlifts 35/25kg
    400 Meter Run
    26 Air Squats
    400 Meter Run
    26 Box Jumps
  • CROSSFIT LITE:
    For Time:
    200 Meter Run
    26 Hand Release Push-ups
    200 Meter Run
    26 Kettlebell Swings 24/16kg
    200 Meter Run
    26 Sit-ups
    200 Meter Run
    26 Deadlifts 35/25kg
    200 Meter Run
    26 Air Squats
    200 Meter Run
    26 Box Jumps
  • CFP BARBELL:
    Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Snatch Strict Press Behind Neck+ Snatch Drop: (3+3+3+3) x 3

    Snatch Pull + Snatch + Snatch Balance (1+2+1) x 3, (1+1+1) x 2

    Power Clean + Push Jerk (2+2) x 4

  • CFP GYMNASTICS:
    12 Rounds:
    4 Strict pull ups
    3 Strict Handstand push ups
    2 Strict ring dips

WOD – Monday 17 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    1,000 Meter Row
    30 Deadlifts 100/70kg
    50 Lateral Barbell Burpees
  • CROSSFIT LITE:
    1000m row
    30 medball cleans
    50 burpees
  • CFP BARBELL:
    3 Position snatch:
    1 High hang + 1 Hang + 1 Floor
    7 sets
  • CFP GYMNASTICS:
    4 Rounds:
    10 strict toes toe bar
    60sec hollow hold
    20 russian twists