Entries by Chad Theron

WOD – Tuesday 13 December 2016

STRENGTH: Back Rack Box Step Ups 6-6-6-6-6 (3R+3L) Score heaviest set. METCON: 10-9-8-7-6-5-4-3-2-1 (CAP 12min) Toes 2 bar Back Squats 70/45kg Box Jump Overs CFP PERFORMANCE: Interval Work – 4 Rounds 12 Thrusters 50/35kg 10 Chest to bar pull-ups 400m Row Rest 2min After each round TRAVEL WOD: 10-9-8-7-6-5-4-3-2-1 Hollow rocks Jumping squats

WOD – Monday 12 December 2016

STRENGTH: Weighted pull ups 4-4-4-4-4-4 METCON: 3 Rounds for time: (CAP 15min) 400m Run 21 Power Snatch 40/30kg CFP PERFORMANCE: Back Squat @ 77.5 – 80% of last weeks 1 rep back squat (heavier than last weeks sets): 4-4-4-4-4-4-4 back squats then @ 72.5-75%: 5-5 with 2 sec pause at bottom 4-4 with 3 sec […]

WOD – Friday 9 December 2016

METCON: 4 rounds for reps: 1min KB Swings 1min Toes to bar 1min Cal Row 1min Rest MOBILITY: Stretch: Shoulders Lower back Quads CFP PERFORMANCE: Find a 1 rep back squat (take your time here, get as heavy as you can) then @ 75-77.5% of above: 4-4-4-4-4-4-4 back squats then @ 70-72.5% of above: 5 […]

WOD – Thursday 8 December 2016

OLYMPIC LIFTING: 8 sets 1 Hang Power Snatch + 1 Full Snatch @ 80-85% *Can reset between reps METCON: “Isabel” For time: 30 Snatches 60/40kg CFP PERFORMANCE: Interval work 4 rounds: 4min AMRAP 25/20 cal row 10 Thrusters 50/35kg 12 Toes to bar Max cal row 2 min rest TRAVEL WOD: 100 burpees for time

WOD – Wednesday 7 December 2016

STRENGTH: Front Squat (20 rep session) 10 @ 40%, 10 @ 50%, 20 @ 55% *The 20 is the main working set. Add 2.5-5% from previous week. METCON: 16min AMRAP: 8 Hang Squat Cleans 40/30kg 8 C2B Pull Ups 8 Hang Squat Cleans 8 Burpees CFP PERFORMANCE: 3 Rounds for time: 15m Handstand walk 25 […]

WOD – Tuesday 6 December 2016

METCON: 3 rounds: (CAP 21min) 150 Double Unders 5 rounds of 3 Power Cleans 70/45kg 6 Push Ups 9 Air Squats SKILL: 6min AMRAP: 1 Strict MU + 1 Kipping MU + 1 Ring Dip *Scale to 2 kipping MU + Ring Dip CFP PERFORMANCE: Accessory Work 5 x 10 (each side) Single leg deadlift […]

WOD – Saturday 3 December 2016

STRONGMAN: Death by back squat @ 50% BW: 1 rep on the first min, 2 reps on the second min, 3 reps on the 3rd min, etc.. GYMNASTICS: 15min AMRAP: 7 Burpees 14 hollow rocks CROSSFIT MAINSITE: 50-40-30-20-10 Sit-ups KB swings ENDURANCE: “Michael” 3 rounds 800m run 50 sit-ups 50 back extensions

WOD – Friday 2 December 2016

STRENGTH: 4 sets of: 3 strict press + 7 push press @ 80-85% of strict press. 2mins rest METCON: 10min AMRAP: First 5mins 7 hang power cleans 60/40kg 21 double unders Second 5mins 14 deadlifts 60/40kg 21 double unders Score = total reps