Entries by Chad Theron

WOD – Thursday 21 December 2017

METCON: 15min AMRAP 200m run 9 ring dips 3 wall walks CFP LITE: 15min AMRAP 200m run 9 push ups 10m bear crawl MIDLINE: 10 sets 10second hollow hold 10sec arch hold Alternating after each hold *allow 5 second transition between positions and rest as needed between sets CFP PERFORMANCE: 1RM Snatch

WOD – Tuesday 19 December 2017

STRENGTH: Strict pull ups 6 sets of max unbroken reps. Increasing weight each set. *Immediately into tempo 5 DBL KB shoulder press (no prescribed weight) Tempo: 1 second up, 3 seconds down METCON: “Grace” For time: 30 clean and jerks 60/40kg CFP LITE: For time: 60 medball cleans 20/14lb CFP PERFORMANCE: “Angie” 100 pull ups […]

WOD – Monday 18 December 2017

METCON: 18min AMRAP: 75 Double Unders 25 KB Swings Max rep unbroken Wall Balls CFP LITE: 18min AMRAP: 100 single skips 25 KB Swings 15 jumping squats GYMNASTICS: 10min EMOM: Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip Pull ups Opt 4: 5-10 False Grip Ring Row CFP PERFORMANCE: […]

WOD – Friday 15 December 2017

STRENGTH: Hang snatch 2-2-2-2-2-2-2-2 @ 75% METCON: 12min AMRAP: 8 single arm kettlebell overhead squat 4 ring muscle ups 12 calorie row CFP LITE: 12min AMRAP: 8 goblet squats 8 ring rows 12 kb sumo deadlift high pulls CFP PERFORMANCE: 5 Rounds: Every 4mins 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks 60/40kg

WOD – Thursday 14 December 2017

STRENGTH: Single leg double DB/ KB deadlift 5×5 R+L (No prescribed weight) *Immediately into 3 single leg broad jumps (R+L) METCON: 7 Rounds for time: 12 Box Jump Overs 12 KB Swings CFP LITE: 7 Rounds for time: 12 Broad jumps 12 KB Swings CFP+: Pull up technique CFP PERFORMANCE: 5k row for time

WOD – Wednesday 13 December 2017

METCON: For time: 1.2k Run 30 Pull Ups 15 Front Squats 30 Pull Ups 15 Overhead Squats 1.2k Run CFP LITE: For time: 800m run 30 Ring rows 30 squats 30 Ring rows 30 squats 800m row CFP+: Squat clean technique CFP PERFORMANCE: Midline 3 Sets, Not For Time: 10 Glute Ham Raises 20 GHD […]

WOD – Tuesday 12 December 2017

STRENGTH: Back squat 10-10-10-10-10 @ 75% of 1RM METCON: 12min AMRAP: 8 toes to bar 12 back rack lunges 8 handstand push ups 24 double unders CFP LITE: 12min AMRAP: 8 hollow rocks 12 medball walking lunges 8 push ups 50 single skips CFP+: Pull up technique CFP PERFORMANCE: For Time: 1500m Row 150 Double […]

WOD – Monday 11 December 2017

STRENGTH: Push press 2-2-2-2-2 @ 75% of 1RM *Immediately into 5 push ups to a plate (Athletes will do a push up and ex-plode onto 2 plates set up either side of their hands METCON: 7min AMRAP: 10 hang power cleans 50/35kg 10 shoulder to overhead 50/30kg 10 burpees over the bar CFP LITE: 7min […]