Entries by Chad Theron

WOD – Friday 17 February 2017

GYMNASTICS: 10min EMOM Option 1: Min 1: 1-5 Bar Muscle-Ups Min 2: 50 Double-Unders Option 2: Min 1: 1-3 Bar MU Min 2: 30 DU Option 3: Min 1: 5-10 Strict Pull-Ups Min 2: 30 DU Option 4: Min 1: PU Progression Min 2: DU Practice METCON: 4 Rounds For Reps 1 Min Max Burpees […]

WOD – Thursday 16 February 2017

OLYMPIC LIFTING: 6 sets @ 82.5 % of 1RM snatch of: 1 snatch deadlift + 1 hang squat snatch + 1 snatch balance METCON: CrossFit Open 16.3 7min AMRAP: 10 power snatches 35/25kg 3 bar muscle-ups CFP LITE: 7min AMRAP: 10 kb swings 5 ring rowd CFP PERFORMANCE: 5 x 500m row Rest 2mins CFP […]

WOD – Wednesday 15 February 2017

METCON: 20 Min AMRAP: 20 KB Lunges 24/16 10 Burpee Box Jumps 200m Run MIDLINE: Tabata Side Plank + Vsit crunches Tabata Plank + Hollow Rock CFP LITE: 20min AMRAP: 20 lunges 10 burpees 200m run CFP PERFORMANCE: Strength Circuit 4 Rounds (not for time) 10 Bent over rows @ 42.5% of 1RM front squat […]

WOD – Tuesday 14 February 2017

STRENGTH: Double KB Bent Over Row 8-8-8-8-8 Resting 1 Minute Between Sets METCON: Jackie 1000m Row 50 Thrusters 20/15kg 30 Pull Ups Compare To 250516 CFP LITE: For time: 2 rounds 400m run 30 burpees 30 ring rows CFP PERFORMANCE: 3 Rounds 7 STOH @ 60%-65% of 1RM PJ 14 Toes to bar 15 burpee […]

WOD – Monday 13 February 2017

STRENGTH: Overhead Squat 12-12-12-12 @ 60% of 1RM METCON: For Time : 18-15-12-9-6 OHS 40/30kg Ring Dips CFP LITE: For Time (9 Min Cap) 18-15-12-9-6 Goblet squats Box Dips CFP PERFORMANCE: Every 2min for 20min: 80m Sled push (sled + 20kg) CFP+: Skin the cat practice.

WOD – Friday 10 February 2017

METCON: For time: 21-15-9 Power snatch 35/25kg Bar facing burpees Rest 2 Mins 5-10-15 Bar facing burpees Power snatch 35/25 CFP LITE: For time: 21-15-9 Kb swings Burpees Rest 2 mins 5-10-5 Burpees KB swings CFP PERFORMANCE: Build to 3 rep max front squat for the day Then 5 min AMRAP 5 Front squats @70%-75% […]

WOD – Thursday 9 February 2017

METCON: 12min AMRAP: 100m medball carry 10 HSPU GYMNASTICS: Muscle-Up Practice 10 min EMOM: Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row CFP LITE: 12min AMRAP: 100m run 15 Push-ups CFP PERFORMANCE: 12min AMRAP: 15 Clean and jerks 40/30kg 30 Calorie […]

WOD – Wednesday 8 February 2017

OLYMPIC LIFTING: Clean and Jerk 2-2-2-2-2 1 = 2 Full CleanS + 2 Split Jerks @ 85% METCON: CrossFit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans 60/40kg If completed before 4 minutes, add 4 minutes to the clock and proceed to: […]

WOD – Tuesday 7 February 2017

METCON: For time: 50-40-30-20-10 Wall Balls Hollow rocks PLYOMETRICS: 5 rounds 2 Box jumps + 2 Broad jumps Rest 1 minute between sets (2 feet land straight into ME broad jump) CFP LITE: For time: 50-40-30-20-10 Air squats Sit-ups CFP PERFORMANCE: 3 Rounds 5 Snatches @ 65%-70% – Should be unbroken full snatches 10 Chest […]

WOD – Monday 6 February 2017

STRENGTH: Weighted Push Up 3 – 3 – 3 – 3 – 3 – 3 Increasing Weight every set. METCON: 4 Rounds for time: 15 Push presses 40/30kg 15 Front Squats 40/30kg 15 Pull-ups CFP LITE: 4 Rounds for time: 20 push ups 20 squats 20 ring rows CFP PERFORMANCE: Every 2 minutes: 6 Back […]