WOD – Monday 4 December 2017

  • STRENGTH:
    Bench press
    2-2-2-2-2-2-2-2 @ 80%
  • METCON:
    12min AMRAP:
    12 calorie row
    18 wallballs
    36 double unders
  • CFP LITE:
    12min AMRAP:
    9 kb swings
    18 squats
    50 single skips
  • CFP PERFORMANCE:
    1RM strict press
    1RM back squat
    1RM deadlift

WOD – Thursday 30 November 2017

  • MIDLINE:
    Accumulate 50 Med Ball Sit Ups in Tabata Format
    Alternate 20s Plank Hold
  • METCON:
    13 min AMRAP:
    30 Double Unders
    20 KB Snatch (10R+10L)
    10 Hand Release Push Ups
  • CFP LITE:
    13 min AMRAP:
    100 Single skips
    20 KB Swings
    10 Push Ups
  • CFP+:
    Overhead Squats
  • CFP PERFORMANCE:
    Buy in: 1200m row
    Then 2 rounds:
    19 calorie assault bike
    87 double unders
    7 rope climbs
    Cash out: 1200m row

WOD – Wednesday 29 November 2017

  • STRENGTH:
    Overhead Squat
    8-8-8-8-8
  • METCON:
    For time:
    3000m row
  • CFP LITE:
    For time:
    2000m row
  • CFP+:
    Medicine ball clean technique
  • CFP PERFORMANCE:
    Gymnastics:
    15 Strict HSPU
    1min rest
    13 Strict HSPU
    45sec rest
    11 Strict HSPU
    30sec rest
    9 Strict HSPU
    15sec rest
    7 Strict HSPU

WOD – Tuesday 28 November 2017

  • STRENGTH:
    Power cleans
    In 9 minutes establish a 5 rep max touch-and-go power clean.
  • MECTON:
    5 Rounds for time:
    20 wall balls
    10 hang power cleans 60/40kg
  • CFP LITE:
    5 Rounds for time:
    20 wall balls
    10 medball cleans
  • CFP+:
    Mobility class at 6pm!
  • CFP PERFORMANCE:
    Back squats
    5min EMOM 5 reps @ 72%

WOD – Monday 27 November 2017

  • GYMNASTICS:
    Bar muscle ups
    3-3-3-3-3 (dead hang)
  • METCON:
    15min AMRAP:
    12 box jumps
    10m handstand walks
    1 legless rope climb
  • CFP LITE:
    15min AMRAP:
    12 jumping squats
    10m bear crawls
    8 ring rows
  • CFP PERFORMANCE:
    5 Rounds:
    1min max Wallballs
    1min max Dumbbell Snatch 20/15kg
    1min max Calorie Row
    1min rest

WOD – Friday 24 November 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3 @ 75% of 3RM
  • METCON:
    12 Min AMRAP:
    4 Deadlifts 80/55kg
    8 Toes to bar
    12 Handstand push ups
  • CFP LITE:
    12 Min AMRAP:
    8 Medball Deadlifts
    8 Abmat sit ups
    12 push ups
  • CFP PERFORMANCE:
    Mobility
    *Target the lower back as there has been a lot of
    pulling from the ground this week .

WOD – Thursday 23 November 2017

  • STRENGTH:
    5 rounds:
    1min max rep power snatch @ 40/30kg
    1min rest
    *Minimum sets of 5 otherwise reps are not counted
  • METCON:
    9 min AMRAP:
    9 Overhead Squats @ 50/35kg
    3 Rope Climbs
  • CFP LITE:
    9 min AMRAP:
    9 PVC Overhead Squats
    6 Kb swings
  • CFP PERFORMANCE:
    Skill work

    12min EMOM:
    1: 10m Handstand Walk
    2: 10 Unbroken toes to bar
    3: 10 Unbroken handstand push ups

  • CFP+:
    Rope climb technique

WOD – Wednesday 22 November 2017

  • METCON:
    For Time:
    100 DU
    50 Hang Snatch 50/30kg
    40 ABMAT Sit Ups
    50 Single Arm OH KB Lunge
    20 C2B Pull Ups

  • CFP LITE:
    For Time:
    300 single skips
    50 Medball cleans
    40 Sit Ups
    50 Walking Lunges
    20 Ring rows
  • MOBILITY:
    Stretch for 15mins
  • CFP PERFORMANCE:
    9min AMRAP:
    5 clean and jerks 60/40
    10 Burpee box jump overs
    30 Double unders
  • CFP+:
    Toes to bar technique

WOD – Tuesday 21 November 2017

  • STRENGTH:
    Front Squat
    10-10-10-10 @ 65-70% of 1RM
  • METCON:
    For Time:
    200m Run
    15 Jerks 70/45kg
    9 Bar Facing Burpees
    200m Run
    12 Jerks
    6 Bar Facing Burpees
    200m Run
    9 Jerks
    3 Bar Facing Burpees

  • CFP LITE:
    For Time:
    200m Run
    20 Push ups
    10 Burpees
    200m Run
    15 Push ups
    10 Burpees
    200m Run
    10 Push ups
    10 Burpees
  • CFP+:
    Rope climbs
  • CFP PERFORMANCE:
    4 x 8 Strict Press @65%-70%of 1RM
    4 x 8 Barbell Bent over
    4 x 8 strict pull-ups

WOD – Monday 20 November 2017

  • STRENGTH:
    10min EMOM:
    4 Hang power cleans
    3 Front Squats
    2 Shoulder to overhead
    * Scale weight to enable unbroken rounds
  • METCON:
    For Time
    15-12-9-6
    Hang Squat Cleans 60/40kg
    Ring Dips
  • CFP LITE:
    For Time
    15-12-9-6
    Medball cleans
    Push ups
  • CFP PERFORMANCE:
    10min AMRAP:
    5 Bar Muscle ups
    16 DB Snatch 20/15kg
    15 Cal Row
  • CFP+:
    Kipping pull ups