WOD – Tuesday 18 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    400 Meter Run
    26 Hand Release Push-ups
    400 Meter Run
    26 Kettlebell Swings 24/16kg
    400 Meter Run
    26 Sit-ups
    400 Meter Run
    26 Deadlifts 35/25kg
    400 Meter Run
    26 Air Squats
    400 Meter Run
    26 Box Jumps
  • CROSSFIT LITE:
    For Time:
    200 Meter Run
    26 Hand Release Push-ups
    200 Meter Run
    26 Kettlebell Swings 24/16kg
    200 Meter Run
    26 Sit-ups
    200 Meter Run
    26 Deadlifts 35/25kg
    200 Meter Run
    26 Air Squats
    200 Meter Run
    26 Box Jumps
  • CFP BARBELL:
    Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Snatch Strict Press Behind Neck+ Snatch Drop: (3+3+3+3) x 3

    Snatch Pull + Snatch + Snatch Balance (1+2+1) x 3, (1+1+1) x 2

    Power Clean + Push Jerk (2+2) x 4

  • CFP GYMNASTICS:
    12 Rounds:
    4 Strict pull ups
    3 Strict Handstand push ups
    2 Strict ring dips

WOD – Monday 17 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    1,000 Meter Row
    30 Deadlifts 100/70kg
    50 Lateral Barbell Burpees
  • CROSSFIT LITE:
    1000m row
    30 medball cleans
    50 burpees
  • CFP BARBELL:
    3 Position snatch:
    1 High hang + 1 Hang + 1 Floor
    7 sets
  • CFP GYMNASTICS:
    4 Rounds:
    10 strict toes toe bar
    60sec hollow hold
    20 russian twists

WOD – Friday 14 September 2018

  • WORKOUT OF THE DAY:
    AMRAP 16:
    18/15 Calorie Row
    15 Sumo Deadlift High Pulls 40/30kg
    12 Burpee Box Jumps
    9 Chest to Bar Pull-ups
  • CROSSFIT LITE:
    AMRAP 16:
    15/13 Calorie Row
    15 KB Sumo Deadlift High Pulls
    12 Burpees
    9 Ring rows
  • CFP BARBELL:
    Deadlift
    5-5-5-5-5
  • CFP GYMNASTICS:
    100 pistols for time

WOD – Thursday 13 September 2018

  • WORKOUT OF THE DAY:
    Hang Power Clean
    5-4-3-2-1

    Then

    AMRAP 10:
    10 Hang Power Cleans 60/40kg
    20 AbMat Sit-Ups
    40 Double Unders

  • CROSSFIT LITE:
    CF LITE:
    15min EMOM:
    Odd: 7 medball cleans
    Even: 7 ring rows

    Then

    AMRAP 10:
    10 Medball cleans
    20 AbMat Sit-Ups
    60 singles

  • CFP BARBELL:
    Back squat
    5-5-3-3-3-1-1-1-1
  • CFP GYMNASTICS:
    50 burpees for time
    Rest 5mins
    50 burpees for time

WOD – Wednesday 12 September 2018

  • WORKOUT OF THE DAY:
    Teams of 3:
    AMRAP 30
    75/50 Calorie row
    75 Wallballs
    50 Power Cleans 60/40kg
  • CROSSFIT LITE:
    Teams of 3:
    AMRAP 30
    60/45 Calorie row
    75 Wallballs
    50 Kb swings 24/16kg
  • CFP BARBELL:
    Power snatch
    3-3-3-3-3
  • CFP GYMNASTICS:
    For time:
    10 rope climbs

WOD – Tuesday 11 September 2018

  • WORKOUT OF THE DAY:
    2 Rounds For Time Of:
    100 Double-Unders
    20 Overhead Squats 50/35kg
    100 Double-Unders
    12 Ring Muscle-Ups
    100 Double-Unders
    20 Dumbbell Snatches 22.5/16kg
    100 Double-Unders
    12 Bar Muscle-Ups
    Time Cap: 14 Minutes
  • CROSSFIT LITE:
    2 Rounds For Time Of:
    100 Singles
    20 Goblet squats 24/16kg
    100 Singles
    24 Jumping pull ups
    100 Singles
    20 Dumbbell Snatches 16/10kg
    100 Singles
    24 push ups
    Time Cap: 14 Minutes
  • CFP BARBELL:
    Push press 3-3-3-3-3
    Push jerk 2-2-2-2-2
    Split jerk 1-1-1-1-1
  • CFP GYMNASTICS:
    16min EMOM:
    Odd – 7-10 TTB
    Even – 10-15 push ups

WOD – Monday 10 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    100-80-60-40-20: Double Unders
    50-40-30-20-10: AbMat Sit-Ups
    25-20-15-10-5: Deadlifts 70/50kg
  • CROSSFIT LITE:
    100-80-60-40-20: Single skips
    50-40-30-20-10: AbMat Sit-Ups
    25-20-15-10-5: Kb deadlifts 24/16kg
  • CFP BARBELL:
    Bench press
    5-5-5-5-5
  • CFP GYMNASTICS:
    5 sets of max unbroken hspu

WOD – Friday 7 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    400 Meter Run
    21 Front Squats 50/35kg
    21 Burpee Box Jumps
    400 Meter Run
    15 Front Squats 50/35kg
    15 Burpee Box Jumps
    400 Meter Run
    9 Front Squats 50/35kg
    9 Burpee Box Jumps
    400 Meter Run
  • CROSSFIT LITE:
    For Time:
    400 Meter Run
    21 Squats
    21 Burpees
    400 Meter Run
    15 Squats
    15 Burpees
    400 Meter Run
    9 Squats
    9 Burpees
    400 Meter Run
  • CFP BARBELL:
    Hang squat clean and jerk
    2-2-2-2-2
  • CFP GYMNASTICS:
    10-9-8-7-6-5-4-3-2-1
    Strict pull ups
    *after each set perform 10m handstand walk

WOD – Thursday 6 September 2018

  • WORKOUT OF THE DAY:
    GOAT DAY
    20min EMOM:
    Odd Minutes: Movement 1
    Even Minutes: Movement 2

    “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

  • CFP BARBELL:
    Work on a weakness
  • CFP GYMNASTICS:
    Work on a weakness

WOD – Wednesday 5 September 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    400m run
    12 Power Cleans 70/45kg
    50 Double Unders
  • CROSSFIT LITE:
    3 Rounds:
    400m run
    12 Medball cleans
    100 single skips
  • CFP BARBELL:
    Thrusters
    3-3-3-3-3
  • CFP GYMNASTICS:
    For time:
    50 pull ups
    50 push ups
    50 sit ups
    50 squats