Entries by Chad Theron

WOD – Monday 23 July 2018

WORKOUT OF THE DAY: 15min AMRAP: 100 Meter Run, 2 Kettlebell Swings 100 Meter Run, 4 Kettlebell Swings 100 Meter Run, 6 Kettlebell Swings 100 Meter Run, 8 Kettlebell Swings 100 Meter Run, 10 Kettlebell Swings CROSSFIT LITE: AMRAP 15: 100 Meter Run, 2 Kettlebell Swings 100 Meter Run, 4 Kettlebell Swings 100 Meter Run, […]

WOD – Friday 20 July 2018

WORKOUT OF THE DAY: 3 Rounds: 10 Front squats 85/60kg 20 Chest to bar pull-ups 50 Double unders CROSSFIT LITE: 3 Rounds: 10 Goblet squats 20 Jumping pull-ups 150 Single skips CFP GYMNASTICS: 10min max distance handstand walks CFP BARBELLS: Deadlifts 10-1-10-1-10-1-10-1-10-1

WOD – Thursday 19 July 2018

WORKOUT OF THE DAY: 5 Rounds: 15 Deadlifts 70/45kg 25 Abmat sit-ups CROSSFIT LITE: 5 Rounds: 15 Plate good mornings 25 AbMat Sit-Ups CFP GYMNASTICS: 10 Rounds: 10 false grip ring rows 10 ring dips 10 push ups CFP BARBELL: Push press 5-5-5-5-5 Push jerk 3-3-3-3-3 Split jerk 1-1-1-1-1

WOD – Wednesday 18 July 2018

WORKOUT OF THE DAY: 3 Rounds: 10 Power Snatches 50/35kg 20 Box Jump Overs 30 Wallballs CROSSFIT LITE: 3 Rounds: 10 Dumbell snatches (5 per arm) 20 Box Jump Overs 30 Wallballs CFP GYMNASTICS: 7min AMRAP: Burpees to target CFP BARBELL: 30 Bear complexes (not for time) 1 Bear complex: 1 power clean 1 front […]

WOD – Tuesday 17 July 2018

WORKOUT OF THE DAY: 13min AMRAP: 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Handstand Push-ups CROSSFIT LITE: 13min AMRAP: 25 Burpees 25 Ring rows 25 Medball deadlifts 25 Push ups CFP GYMNASTICS: 5 sets: Max handstand hold Max dead hang CFP BARBELL: Hang squat clean 2-2-2-2-2 Hang power clean 3-3-3-3-3

WOD – Monday 16 July 2018

Let’s make it a great week!!: Hey all you CFP rockstars!! Hope you had a great weekend and that you went out and enjoyed your fitness!! Barbells and Beers was loads of fun on Friday night, thanks to all the guys who came through!! If the CrossFit Games ever called for ring handstands while drinking […]

WOD – Friday 13 July 2018

WORKOUT OF THE DAY: For time: 30 Clean & Jerks 60/40kg 1.6km run 10 Rope Climbs 1.6km run 100 Burpees CROSSFIT LITE: For time: 30 Medball cleans 800m run 30 Jumping pull ups 30 Squats 800m run 100 Burpees CFP GYMNASTICS: Tabata hollow rocks CFP BARBELL: 1RM Squat clean

WOD – Thursday 12 July 2018

WORKOUT OF THE DAY: 15min AMRAP: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats 50/35kg CROSSFIT LITE: 15min AMRAP: 120 single skips 15 SDHP 24/16kg 15 Goblet squats 24/16kg CFP GYMNASTICS: Max height box jump Max distance broad jump CFP BARBELL: 1 RM Power Snatch

WOD – Wednesday 11 July 2018

WORKOUT OF THE DAY: Back Squat 3-3-3-3-3 followed by… 8 Rounds: 20 Seconds Back Squats 20/15kg 10 Seconds Rest 20 Seconds Double Unders 10 Seconds Rest CROSSFIT LITE: 20min EMOM Odd: 7 Goblet squats Even: 10 Ring rows followed by… 8 Rounds: 20 Seconds Back Squats 20/15kg 10 Seconds Rest 20 Seconds Double Unders 10 […]

WOD – Tuesday 10 July 2018

WORKOUT OF THE DAY: “Dirty 30” For Time: 30 Box Jumps 30 Chest to Bar Pull-ups 30 Kettlebell Swings 24/16 30 Front Squats 50/35kg 30 Toes to Bar 30 Push Press 50/35 30 Deadlifts 50/35 30 Wall Balls (20/14) 30 Burpees 30 Double Unders CROSSFIT LITE: “Dirty 30” For Time: 30 Box Jumps 30 Chest […]