WOD – Friday 17 November 2017

  • GYMNASTICS:
    4 rounds:
    5 Strict toes to bar straight into 5 Kipping toes to bar
    *Rest 1minute between rounds
  • METCON:
    15 min AMRAP:
    9 Deadlifts 80/50kg
    18 KB Swings
    27 Unbroken Double Unders

  • CFP LITE:
    15 min AMRAP:
    9 Medball deadlifts
    18 KB Swings
    27 single skips
  • CFP PERFORMANCE:
    Deadlifts
    5-5-5-5-5 deadlift @ 75%- 80% of 1RM
  • CFP+:
    Handstand hold

WOD – Thursday 16 November 2017

  • STRENGTH:
    Strict Pull Ups
    6 sets of max effort
    Rest 90 seconds between sets
    *Immediately into 10 medball sit ups (Focus no hip bend, power from upper body)
  • METCON:
    3 Rounds FOR TIME:
    15 Thrusters 50/35kg
    3 Rope Climbs
  • CFP LITE:
    3 Rounds for time:
    20 Wallballs
    20 Ring rows
  • CFP PERFORMANCE:
    Front Squat
    4-4-4-4-4 tempo front squats (3 seconds down) @ 75%- 80% of 1RM
    *5kgs heavier than last week
  • CFP+:
    Head stands

WOD – Wednesday 15 November 2017

  • STRENGTH:
    7 sets of:
    3 snatch deadlifts
    2 power snatches
    1 overhead squat
  • METCON:
    For time:
    30 hang squat snatch 60/40kg
  • CFP LITE:
    10 rounds:
    5 kb swings
    5 goblet squats
  • CFP PERFORMANCE:
    7min AMRAP:
    12 Dumbell power cleans 20/15kg
    3 Bar muscle ups
  • CFP+:
    Double under technique

WOD – Tuesday 14 November 2017

  • GYMNASTICS:
    Bar muscle ups
    5-5-5-5-5-5
    1 set every 90secs
  • METCON:
    3 rounds:
    15 front rack barbell lunges 70/45kg
    10 bar facing burpees
    10 toes to bar
  • CFP LITE:
    3 rounds:
    45 walking lunges
    15 burpees
    45 abmat sit ups
  • CFP+:
    Mobility class @ 6:30pm!
  • CFP PERFORMANCE:
    8min AMRAP:
    5 power snatches 40/30kg
    7 thrusters
    9 cheat to bar pull ups

WOD – Monday 13 November 2017

  • STRENGTH:
    Back squat
    10-10-10-10 @ 70%
  • WORKOUT:
    For time:
    18-15-12-9-6-3
    Wall balls
    Power cleans
  • CFP LITE:
    21-18-159-6-3
    Jumping squats
    Kb swings
  • CFP PERFORMANCE:
    4×8 strict press @ 70%
    4×8 barbell bent over row
    4×8 strict pull ups
  • CFP+:
    Pistols

WOD – Friday 10 November 2017

  • STRENGTH:
    4 sets:
    2 power cleans + 2 hang power cleans
    4 sets:
    3 push presses + 3 push jerks
    *weight must stay the same
  • METCON:
    For time:
    21-15-9
    Calorie row
    Shoulder to overhead 70/50kg
  • CFP LITE:
    For time:
    21-15-9
    Calorie row
    Burpees
  • CFP PERFORMANCE:
    Front squats
    4-4-4-4-4
    3 seconds in the way down

WOD – Thursday 9 November 2017

  • MOBILITY:
    Stretch for 10mins
  • METCON:
    3 Rounds:
    400m run
    40m Double KB Front Rack Walk
    20 Wall Balls
  • CFP LITE:
    3 Rounds:
    400m run
    40m walking lunges
    40 air squats
  • CFP PERFORMANCE:
    7min AMRAP:
    3 clean and jerk 60/40kg
    3 toes to bar
    6 clean and jerk
    6 toes to bar
    9 clean and jerk
    9 toes to bar
    12 clean and jerk
    12 toes to bar
    15 clean and jerk
    15 toes to bar
  • CFP+:
    Candlestick rolls

WOD – Wednesday 8 November 2017

  • STRENGTH:
    Sumo Deadlift
    3-3-3-3-3-3-3 @ 70% of 3RM
    Sets every 2min
    *Focus on speed from the floor
    *Immediately into 3 broad jump (Focus minimal contact with the floor when bounding)
  • METCON:
    3 Rounds For Time:
    18 Handstand push ups
    15 Box Jumps
    3 Squat Cleans @ 100/70kg
  • CFP LITE:
    3 Rounds For Time:
    18 Push ups
    15 Box Jumps
    13 Medball cleans
  • CFP PERFORMANCE:
    Back Squat
    5-5-5-5-5 @ 85% of 1RM
  • CFP+:
    Rowing technique

WOD – Tuesday 7 November 2017

  • STRENGTH:
    5 sets:
    2 Hang Power Snatch + 1 Hang Full Snatch
    Sets every 2min
    Athletes must pause at the hang for 3 seconds
    *No prescribed weight (go to be a
    manageable weight)
  • METCON:
    6 Mins: (Max Reps)
    30 ABMAT Sit Ups
    20 Toes to bar
    Max rep Overhead Squats @ 60/40kg
  • CFP LITE:
    6 Mins: (Max Reps)
    30 ABMAT Sit Ups
    20 hanging knee raises
    Max rep air squats
  • CFP PERFORMANCE:
    10min AMRAP:
    5 Shoulder to overhead (50/ 35)
    10 Deadlifts (50/ 35)
    15 Box jumps
  • CFP+:
    MOBILITY CLASS @ 6:30pm!

WOD – Tuesday 7 November 2017

  • STRENGTH:
    5 sets:
    2 Hang Power Snatch + 1 Hang Full Snatch
    Sets every 2min
    Athletes must pause at the hang for 3 seconds
    *No prescribed weight (go to be a
    manageable weight)
  • METCON:
    6 Mins: (Max Reps)
    30 ABMAT Sit Ups
    20 Toes to bar
    Max rep Overhead Squats @ 60/40kg
  • CFP LITE:
    6 Mins: (Max Reps)
    30 ABMAT Sit Ups
    20 hanging knee raises
    Max rep air squats
  • CFP PERFORMANCE:
    10min AMRAP:
    5 Shoulder to overhead (50/ 35)
    10 Deadlifts (50/ 35)
    15 Box jumps
  • CFP+:
    MOBILITY CLASS @ 6:30pm!