Entries by Chad Theron

WOD – Friday 20 October 2017

STRENGTH: Front squats 1-1-1-1-1-1-1 @ 75% 7-7 @ 50% METCON: 5 rounds: 30 Double unders 20 air squats 10 handstand push ups CFP LITE: 5 rounds: 90 single skips 20 air squats 10 push ups CFP PERFORMANCE: 5 rounds: Max rep strict pull ups Max rep bench press Max rep strict ring dips

WOD – Tuesday 17 October 2017

STRENGTH: Front Rack Step Back Lunges 4-4-4-4-4-4-4 @ 80% of 1RM Front Squat METCON: For Time: 27-21-15-9 Deadlifts @ 80/55kg KB Swings @24/16 Burpees Over the Bar Time cap: 9mins CFP LITE: For Time: 27-21-15-9 Medball Deadlifts KB Swings Burpees CFP PERFORMANCE: 4 sets of: 5 Weighted Strict C2B 5 Kipping C2B 5 Bar Muscle […]

WOD – Thursday 12 October 2017

STRENGTH: Front squats 1-1-1-1-1 @ 95% 5-5-5 @ 77.5% METCON: For time: 42-30-18 Kb swings 21-15-9 Toes to bar CFP LITE: For time: 42-30-18 Kb swings 21-15-9 Hollow rocks CFP PERFORMANCE: 20min EMOM: 1min max cal assault bike 1min rest CFP+: Pistols

WOD – Wednesday 11 October 2017

MIDLINE: Skin the cat 5-5-5-5-5 METCON: For time: 800m run 80 push ups 400m run 40 hang power cleans 60/40kg 200m run 20 thrusters 60/40kg CFP LITE: For time: 400m run 40 push ups 400m run 30 kb swings 200m run 20 wallballs CFP PERFORMANCE: 7 strict deficit hspu Rest 1min 6 strict deficit hspu […]

WOD – Tuesday 10 October 2017

STRENGTH: Deadlift 3-3-3-3-3-3 @ 85% METCON: 2 rounds: 30 Kb push press 100 double unders 20 chest to bar pull ups CFP LITE: 2 rounds: 30 Push ups 200 single skips 20 ring rows CFP PERFORMANCE: 5 rounds: Max rep strict pull ups Max rep bench press 60/40kg Max rep strict ring dips CFP+: Mobility […]

WOD – Tuesday 10 October 2017

STRENGTH: Deadlift 3-3-3-3-3-3 @ 85% METCON: 2 rounds: 30 Kb push press 100 double unders 20 chest to bar pull ups CFP LITE: 2 rounds: 30 Push ups 200 single skips 20 ring rows CFP PERFORMANCE: 5 rounds: Max rep strict pull ups Max rep bench press 60/40kg Max rep strict ring dips CFP+: Mobility […]

WOD – Friday 6 October 2017

STRENGTH: Turkish Get-Ups 1-1-1-1-1 In 15mins work to a heavy single R+L METCON: 15min AMRAP: 200m run 30 pistols 15 ring dips CFP LITE: 15min AMRAP: 200m run 30 squats 15 push ups CFP PERFORMANCE: Deadlift 5-5-5-5-5

WOD – Thursday 5 October 2017

STRENGTH: 4 rounds @ DT weight: EMOM Min 1 – 8 Deadlifts Min 2 – 8 Hang power cleans Min 3 – 8 Shoulder to overhead METCON: 12min AMRAP: 24 Kb snatch 20 Abmat sit ups 60 Double unders CFP LITE: 12min AMRAP: 24 Kb swing 20 Abmat sit ups 60 Single skips CFP PERFORMANCE: […]

WOD – Wednesday 4 October 2017

STRENGTH: Front squats 2-2-2 @ 87.5% 1-1 @ 90% 5-5 @ 75% METCON: 3min EMOM: 20 wallballs 1min rest Repeat 3 times. CFP LITE: 3min EMOM: 20 Air squats 1min rest Repeat 3 times. CFP PERFORMANCE: “Helen” 3 rounds: 400m run 21 Kb Swings 12 Pull ups CFP+: Rope climbs