WOD – Wednesday 1 April 2020

  • CFP @ HOME WORKOUT: BODYWEIGHT:
    Tomorrow’s workout:

    15min AMRAP:
    10 X 10M Sprints
    10 Burpees heel touches

    *BURPEE HEEL TOUCH: Do a burpee but when you stand up jump and kick your heels up to your butt and touch your hands to your heels.

  • CFP @ HOME: DUMBBELL/KETTLEBELL:
    15min AMRAP:
    10 X 10M Sprints
    10 Alternating snatches
  • CFP @ HOME: BARBELL:
    Barbell:
    15min AMRAP:
    10 X 10M Sprints
    10 Power snatches

WOD – Tuesday 31 March 2020


Warm up: General Warm-up
3 Rounds:
10 Samson stretches
10 Air squats
10 Bend and bows
10 Sit ups
10 Push ups

You can do this on your own before the class starts.
We will all be doing a specific warm-up together before the workout.

  • CFP @ HOME BODYWEIGHT:
    10 Rounds:
    7 Inch worms
    7 Leg raises
  • CFP @ HOME DUMBELL/KETTLEBELL:
    10 Rounds:
    7 Db/Kb clean and jerks
    7 V-ups
  • CFP @ HOME BARBELL:
    10 Rounds:
    7 Barbell clean and jerks
    7 Toes to bar

    *If you don’t have a rig for toes do bar, do V-ups or hollow rocks.

Cool down: Stretch with the coach.

WOD – Monday 30 March 2020


Warm up: 3 Rounds:
10 Samson stretches
10 Air squats
10 Bend and bows
10 Sit ups
10 Push ups

  • CFP @ HOME BODY WEIGHT:
    3 Rounds for time:
    100 Single skips
    30 Jumping Squats

    *If you do not have a jump rope perform 100 mountain climbers.

  • CFP @ HOME WORKOUT: DUMBELL/KETTLEBELL:
    3 Rounds for time:
    100 Double unders
    30 Dumbell/Kettlebell thrusters

    3 Rounds for time:
    100 Double unders
    30 Dumbell/Kettlebell thrusters

    *If you do not have a jump rope perform 100 mountain climbers.
    *If you are only using 1 dumbbell/kettlebell do 15 reps per arm.

  • CFP @ HOME WORKOUT: BARBELL:
    3 Rounds for time:
    100 Double unders
    30 Barbell thrusters

    *If you do not have a jump rope perform 100 mountain climbers.

Cool down: Spend 10 minutes stretching any tight areas on your body.

WOD – Friday 27 March 2020

  • CFP @ HOME BODYWEIGHT:
    12min AMRAP:
    5 Air squats
    5 Push ups
    5 Sit ups
  • CFP @ HOME DUMBBEEL/KETTLEBELL:
    12min AMRAP:
    5 Deadlifts
    5 Hang power cleans
    5 Push presses
  • CFP @ HOME BARBELL:
    12min AMRAP:
    5 Deadlifts
    5 Hang power cleans
    5 Push presses

WOD – Thursday 26 March 2020

  • CFP at HOME BODYWEIGHT:
    For time:
    100 Burpees
  • CFP at HOME DUMBBELLS/KETTLEBELLS:
    For time:
    100 Devils presses
  • CFP at HOME BARBELL:
    For time:
    100 Clusters

WOD – Wednesday 25 March 2020

  • QUOTE OF THE DAY:
    You always pass failure on the way to success. – Mickey Rooney
  • CFP @ HOME:
    Annie
    50-40-30-20-10
    Double unders
    Sit ups

    *If you don’t have double unders do x3 single skips.
    *If you don’t have a rope do 50/40/30/20/10 jumping jacks.

WOD – Tuesday 24 March 2020

  • CFP @ HOME Bodyweight:
    15min AMRAP:
    10 Good mornings
    10 Static lunges
  • CFP @ HOME Dumbell/Kettlebell:
    15min AMRAP:
    10 Alternating snatches
    10 Goblet lunges
  • CFP @ HOME Barbell:
    15min AMRAP:
    10 Power snatches
    10 Back rack lunges

WOD – Monday 23 March 2020

  • CFP @ HOME BODYWEIGHT:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Air squats
    Push ups
    *After each set 30 second plank hold
  • CFP @ HOME Dumbell/Kettlebell:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Goblet squats
    Push press
    *After each set 30 second plank hold.
  • CFP @ HOME Barbell:
    For time:
    10-9-8-7-6-5-4-3-21
    Front squats
    Handstand push ups
    *After each 30 second plank hold.

WOD – Friday 20 March 2020

  • QUOTE OF THE DAY:
    This too shall pass.
  • WORKOUT OF THE DAY:
    10min AMRAP:
    40 Double-unders
    3 Squat Clean & Jerks 85/60kg
  • CROSSFIT LITE:
    10min AMRAP:
    80 single skips
    9 Medbal cleans
  • CFP at HOME:
    For time:
    100 Squats
    75 Hollow rocks
    50 Burpees

WOD – Thursday 19 March 2020

  • QUOTE OF THE DAY:
    Do, or do not. There is no try. – Yoda
  • WORKOUT OF THE DAY:
    4 Rounds of:
    1 Minute Row for Max Calories
    1 Minute Rest
    1 Minute Max Reps Thrusters 40/30kg
    1 Minute Rest
  • CROSSFIT LITE:
    4 Rounds of:
    1 Minute Row for Max Calories
    1 Minute Rest
    1 Minute Max Reps Wallballs
    1 Minute Rest
  • SWEATFEST:
    20min EMOM:
    10 Burpees
  • CFP at HOME WORKOUT:
    5 Rounds:
    20 Walking Lunges
    20 Mountain Climbers
    20 Superman extensions