WOD – Friday 16 November 2018

  • WORKOUT OF THE DAY:
    For time:
    30-20-10
    Calorie row
    Pull ups
    Push press 40/30kg
  • CROSSFIT LITE:
    For time:
    30-20-10
    Calorie row
    Ring rows
    Push press (empty bar)
  • CFP WEIGHTLIFTING:
    Back squat
    5-5-3-3-3-3-
  • CFP GYMNASTICS:
    100 push ups for quality

WOD – Thursday 15 November 2018

  • WORKOUT OF THE DAY:
    For time:
    21-15-9
    Deadlifts 100/60kg
    Box jumps
  • CROSSFIT LITE:
    For time:
    21-15-9
    Deadlifts 50/35kg
    Box jumps
  • CFP WEIGHTLIFTING:
    Hang Power Snatch + Hang Snatch
    (2+1) x 3, (1+1) x 3
  • CFP GYMNASTICS:
    25 hip extension
    25 back extensions
    25 hip and back extensions

WOD – Wednesday 14 November 2018

  • WORKOUT OF THE DAY:
    Clean and Jerk
    Build up to a 1RM

    Then

    Tabata Clean and Jerk @ 50%

  • CROSSFIT LITE:
    20min EMOM:
    Odd – 6 Front squats
    Even – 6 Push press
  • CFP WEIGHTLIFTING:
    Hang power snatch
    1-1-1-1-1-1-1
  • CFP GYMNASTICS:
    20min EMOM:
    Odd – 6 pistols
    Even – 6 toes to bar

WOD – Tuesday 13 November 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    5m Handstand walk
    30 Squats
  • CROSSFIT LITE:
    20min AMRAP:
    5m Bear Crawl
    30 Squats
  • CFP WEIGHTLIFTING:
    Bench press
    2-2-2-2-2-2-2-2-2-2
  • CFP GYMNASTICS:
    75 Chin-ups
    *every time tou break 7 ring dips

WOD – Monday 12 November 2018

  • WORKOUT OF THE DAY:
    Gator
    8 Rounds:
    5 Front squats 85/50kg
    26 Ring
    push ups
  • CROSSFIT LITE:
    8 Rounds:
    5 Goblet squats
    26 Push ups
  • CFP WEIGHTLIFTING:
    Power clean
    5-5-3-3-3-1-1-1-1-1
  • CFP GYMNASTICS:
    20min EMOM:
    Odd – 3 Bar muscle ups
    Even – 7 Handstand push ups

WOD – Friday 9 November 2018

  • WORKOUT OF THE DAY:
    13min AMRAP:
    3,6,9,12,15,etc..
    Burpee box jump over
    Kettlebell swings 24/16kg
  • CROSSFIT LITE:
    13min AMRAP:
    3,6,9,12,15,etc..
    Burpees
    Kettlebell swings 24/16kg
  • CFP WEIGHTLIFTING:
    Bench press
    3-3-3-3-3-3-3
  • CFP GYMNASTICS:
    100 toes to bar
    *every time you break: 15 hip extensions

WOD – Thursday 8 November 2018

  • WORKOUT OF THE DAY:
    Teams of 2
    You go, I go single reps alternating..
    60 Squat snatches 60/40kg
    60 Muscle ups
  • CROSSFIT LITE:
    Teams of 2
    You go, I go single reps alternating..
    60 Overhead squats
    60 Chest to bar pull ups
  • CFP WEIGHTLIFTING:
    Push press
    5-5-3-3-3-1-1-1-1-1
  • CFP GYMNASTICS:
    75 Chin ups
    75 Ring rips

    Break up as you want.
    Not for time.

WOD – Wednesday 7 November 2018

  • WORKOUT OF THE DAY:
    Badger
    3 Rounds:
    30 Squat cleans 40/30kg
    30 Pull ups
    800m run
  • CROSSFIT LITE:
    3 Rounds:
    30 Medball cleans
    30 Ring rows
    400m run
  • CFP WEIGHTLIFTING:
    Power clean + Front squat
    2+1 for 6 sets
  • CFP GYMNASTICS:
    JT
    21-15-9
    Handstand push ups
    Ring dips
    Push ups

WOD – Tuesday 6 November 2018

  • WORKOUT OF THE DAY:
    Back squat
    10-5-10-3-10-1
  • CROSSFIT LITE:
    30min EMOM:
    Odd: 5 Calorie row
    Even: 10 Squats
  • CFP BARBELL:
    Snatch high pull
    3-3-3-3-3
    Power snatch
    2-2-2-2-2
    Overhead squat
    1-1-1-1-1
  • CFP GYMNASTICS:
    100m handstand walk

    *not for time

WOD – Monday 5 November 2018

  • WORKOUT OF THE DAY:
    For time:
    1000m run
    30 Handstand push ups
    1000m row
  • CROSSFIT LITE:
    For time:
    800m run
    30 Box handstand push ups
    750m row
  • CFP WEIGHTLIFTING:
    Back squat
    3-3-3-3-3RM
  • CFP GYMNASTICS:
    Weighted pull-ups
    3-3-3-3-3RM