WOD – Friday 30 November 2018

  • WORKOUT OF THE DAY:
    5 Rounds for time:
    14 Toes to bar
    7 Hang squat cleans 70/45kg
  • CROSSFIT LITE:
    5 Rounds for time:
    20 Abmat sit ups
    10 Medball cleans
  • CFP WEIGHTLIFTING:
    Push press
    5-4-3-2-1
    Power clean + Jerk
    (3 + 1) x 3
  • CFP GYMNASTICS:
    75 Toes to bar
    For quality.

WOD – Thursday 29 November 2018

  • WORKOUT OF THE DAY:
    For time:
    42-30-18
    DB power snatches 22.5/15kg
    Pistols
  • CROSSFIT LITE:
    For time:
    42-30-18
    KB swings
    Lunges
  • CFP SWEATFEST:
    With a 20min running clock:
    100 burpees
    Max distance row/bike
    in remaining time

WOD – Wednesday 28 November 2018

  • WORKOUT OF THE DAY:
    10-9-8-7-6-5-4-3-2-1
    Thrusters 40/30
    Ring dips
  • CROSSFIT LITE:
    10-9-8-7-6-5-4-3-2-1
    Thrusters (empty bar)
    Push ups
  • CFP WEIGHTLIFTING:
    Clean pull + clean
    (1+1) x 4
    Back squat
    5-3-2-1-3-2-1
  • CFP GYMNASTICS:
    50 Handstand push ups
    For quality

WOD – Tuesday 27 November 2018

  • WORKOUT OF THE DAY:
    15mins build up to 3RM deadlift.

    Then

    3RFT:
    15 Deadlifts 100/60
    200m run
    30 Squats

  • CROSSFIT LITE:
    3RFT:
    15 Kb deadlifts
    200m run
    30 Squats
  • CFP WEIGHTLIFTING:
    Rest
  • CFP GYMNASTICS:
    Rest
  • CFP SWEATFEST:
    20min EMOM
    1: 21 Cal row
    2: 18 Cal bike
    3: 15 Burpees
    4: Rest

    If you can’t maintain these numbers, modify to:
    1: 15 Cal row
    2: 12 Cal bike
    3: 9 Burpees
    4: Rest

WOD – Monday 26 November 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    150 wallballs
    Max C2B pull-ups in remaining time.
  • CROSSFIT LITE:
    15min AMRAP:
    150 wallballs
    Max jumping pull-ups in remaining time.
  • CFP WEIGHTLIFTING:
    Muscle Snatch
    3-3-2-2-1-1
    Snatch PP + OHS
    (3+1) x 3
  • CFP GYMNASTICS:
    100 ring rows
    For quality

WOD – Friday 23 November 2018

  • WORKOUT OF THE DAY:
    2 Rounds for time:
    800m run
    30 Toes to bar
    20 Power snatches 40/30kg
  • CROSSFIT LITE:
    3 Rounds for time:
    800m run
    30 Abmat sit ups
    20 Power snatches

WOD – Thursday 22 November 2018

  • WORKOUT OF THE DAY:
    15min build to a 3RM power clean

    Then

    For time:
    50 touch & go power cleans 60/40kg
    *every time you break do 20 push ups

  • CROSSFIT LITE:
    For time:
    75 Kb swings
    *every time you break do 10 push ups
  • CFP WEIGHTLIFTING:
    Overhead squat
    5-5-5
  • CFP GYMNASTICS:
    20min EMOM:
    Odd: 10 Ring dips
    Even: 10 pull ups

WOD – Wednesday 21 November 2018

  • WORKOUT OF THE DAY:
    12min AMRAP:
    7 Thrusters 40/30kg
    7 Pull ups
    21 Double unders
  • CROSSFIT LITE:
    12min AMRAP:
    7 Wallballs
    7 Ring rows
    40 Single skips
  • CFP WEIGHTLIFTING:
    Hang squt clean + jerk
    2 + 1 x 6
  • CFP GYMNASTICS:
    Max unbroken deficit handstand push ups
    Rest 3mins
    Max unbroken strict handstand push ups
    Rest 3mins
    Max unbroken kipping handstand push ups

WOD – Tuesday 20 November 2018

  • WORKOUT OF THE DAY:
    For time:
    400m run
    21 Overhead squats 60/40kg
    400m run
    15 Power snatches 60/40kg
    400m run
    9 Squat snatches 60/40kg
  • CROSSFIT LITE:
    For time:
    400m run
    21 Goblet squats
    400m run
    21 Kb swings
    400m run
    21 Goblet squats
  • CFP WEIGHTLIFTING:
    Split jerk
    1-1-1-1-1-1-1-1-1-1
  • CFP GYMNASTICS:
    100 hollow rocks
    *every time you break 15 good morning

WOD – Monday 19 November 2018

  • WORKOUT OF THE DAY:
    Front squat
    10-5-10-3-10-1
  • CROSSFIT LITE:
    30min EMOM:
    Odd – 5 Goblet squats
    Even – 10 Sit ups
  • CFP WEIGHTLIFTING:
    Hang power clean
    21-15-9
    As heavy as possible.
    Sets have to be unbroken.
  • CFP GYMNASTICS:
    10 rounds:
    5 pull ups
    10 push ups
    15 squats
    *for quality