WOD – Tuesday 3 October 2017

  • METCON:
    6 Rounds:
    Every 2mins perform
    10 Power snatches 40/30kg
    10 Overhead squats 40/30kg
    Max rep burpees in remaining time
    Rest 1min
  • CFP LITE:
    6 Rounds:
    Every 2mins perform
    10 Kb swings
    10 Goblet squats
    Max rep burpees in remaining time
    Rest 1min
  • MOBILITY:
    Spend 15mins stretching
  • CFP PERFORMANCE:
    4 Rounds:
    5 muscle ups
    400m run
    5 muscle ups
    400m run

WOD – Thursday 28 September 2017

  • MIDLINE:
    5 x 20 second hanging L-sit
    5 x 20 second plank
    *Alternate movements
  • METCON:
    18min AMRAP:
    400m row
    21-15-9
    Wallballs
    Kb swings
  • CFP PERFORMANCE:
    7min Ascending ladder:
    1 snatch + 30 double unders
    2 snatches + 30 double unders
    3 snatches + 30 double unders
    Etc..
    Snatches @ 60/40kg
  • CFP+:
    Bear complex

WOD – Wednesday 27 September 2017

  • BARBELL CYCLING:
    4 Deadlifts + 3 Hang power cleans + 2 shoulder to overheads @ 75% of 1RM clean&jerk.
  • METCON:
    15min AMRAP
    40 Toes to bar
    30 Overhead squats 60/40kg
    20 Box jumps
    10 Burpee muscle ups
  • CFP LITE:
    15min AMRAP
    40 Abmat sit ups
    30 Overhead squats empty bar/pvc
    20 Jumping squats
    10 Burpees
  • CFP PERFORMANCE:
    Clean pulls
    4-4-4 @ 107% of 1RM

    4×8 Front rack bulgarian split squat
    4xmax strict ring dips

  • CFP+:
    Kipping pull ups

WOD – Tuesday 26 September 2017

  • STRENGTH:
    Front squats
    2-2-2-2 @ 85% of 1RM
    7-7-7 @ 72.5% of 1RM
  • METCON:
    30-20-10
    Handstand push ups
    Hang power cleans 60/40kg
    Burpees over bar
  • CFP LITE:
    30-20-10
    Push ups
    KB Swings
    Burpees
  • CFP PERFORMANCE:
    3 Rounds:
    50 Cal Row
    50 Cal Assault bike
    3mins rest
  • CFP+:
    Mobility class @ 18:30!

WOD – Friday 22 September 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3-3 @ 80% of 3RM
  • METCON:
    15min AMRAP
    15 Front Squats 70/45kg
    15Abmat situps
    15m HS Walk
  • CFP LITE:
    15min AMRAP
    15 Goblet squats 24/16kg
    15 sit ups
    15m bear crawl
  • CFP PERFORMANCE:
    7min AMRAP
    Max snatches at 70/45kg
    EMOM: 7 bar facing burpees

WOD – Friday 22 September 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3-3 @ 80% of 3RM
  • METCON:
    15min AMRAP
    15 Front Squats 70/45kg
    15Abmat situps
    15m HS Walk
  • CFP LITE:
    15min AMRAP
    15 Goblet squats 24/16kg
    15 sit ups
    15m bear crawl
  • CFP PERFORMANCE:
    7min AMRAP
    Max snatches at 70/45kg
    EMOM: 7 bar facing burpees

WOD – Thursday 21 September 2017

  • STRENGTH:
    Box Step Ups
    5-5-5-5-5 @ 70% of 1RM Front Squat
  • METCON:
    For time:
    42-30-18
    Calorie row
    21-15-9
    Burpees over rower
  • CFP LITE:
    For time:
    21-15-9
    Calorie row
    10-10-10
    Burpees over rower
  • CFP PERFORMANCE:
    5 Rounds
    2min on/ 1min off
    200m Run
    8 Burpee box jump overs
    Max muscle ups in remainder of time
    (Ring or Bar: Choose weakest)
    NOTE: Ring or Bar: Choose weakest

WOD – Thursday 21 September 2017

  • STRENGTH:
    Box Step Ups
    5-5-5-5-5 @ 70% of 1RM Front Squat
  • METCON:
    For time:
    42-30-18
    Calorie row
    21-15-9
    Burpees over rower
  • CFP LITE:
    For time:
    21-15-9
    Calorie row
    10-10-10
    Burpees over rower
  • CFP PERFORMANCE:
    5 Rounds
    2min on/ 1min off
    200m Run
    8 Burpee box jump overs
    Max muscle ups in remainder of time
    (Ring or Bar: Choose weakest)
    NOTE: Ring or Bar: Choose weakest

WOD – Wednesday 20 September 2017

  • METCON:
    15min EMOM
    1 Snatch + 2 OHS
    Score = total weight lifted
    *if failed attempt, must rest remainder of minute.
    and does not contribute to score
  • CFP LITE:
    15min EMOM:
    1 power snatch + 2 OHS
  • MOBILITY:
    20mins stretching
  • CFP PERFORMANCE:
    Back Squat
    5-5-5-5-5 @ 75%
  • CFP+:
    Squat Clinic

WOD – Tuesday 19 September 2017

  • OLYMPIC WEIGHTLIFTING:
    Barbell Cylcing
    3 PowerCleans + 3STOH @ 75% of 1RM C+J
    *Must be touch and go
  • METCON:
    For Time:
    400m Run
    50 Pull Ups
    75 WallBalls
    400mRun
  • CFP LITE:
    For Time:
    400m Run
    75 Ring rows
    100 Air squats
    400mRun
  • CFP PERFORMANCE:
    Strict Press
    5×5 @ 75% (heavier than last week)
    Accessory Work
    4×8 Kettlebell Front Rack Bulgarian Split Squat (24/16)
    4 x Max rep strict ring dip