WOD – Friday 8 December 2017

  • STRENGTH:
    8min EMOM:
    5 Front squats from the ground @ 65%
  • METCON:
    3 Rounds For Time:
    18 KB Snatch (9R+9L)
    9 Handstand push ups
    6 Burpee Bar Muscle Up
  • CFP LITE:
    3 Rounds For Time:
    18 KB Swings
    9 Seated KB press
    6 Burpee Box jump overs
  • CFP PERFORMANCE:
    Accumulate 150 Cal Row
    1: Max efort Cal Row
    2: 15 Wall-balls
    *You will work on accumulating 150 cals on the rower in an emom fashion. Odd minutes Max cal row until you reach 150 cals. Even minutes 15 wall-balls and rest remainder of the minute.

WOD – Thursday 7 December 2017

  • JACK BERRY:
    26min AMRAP:
    28 calorie row
    10 ground to overhead 70/50kg
    17 burpee box jump overs

WOD – Thursday 7 December 2017

  • “JACK BERRY”:
    26min AMRAP:
    28 calorie row
    10 ground to overhead 70/50kg
    17 burpee box jump overs

WOD – Wednesday 6 December 2017

  • GYMNASTICS:
    15mins Ring muscle up work
  • METCON:
    “DT”
    5 rounds:
    12 deadlifts 70/50kg
    9 hang power cleans 70/50kg
    6 shoulder to overhead 70/50kg
  • CFP LITE:
    CFP LITE
    5 rounds:
    12 Medball cleans
    9 kb swings
    6 burpees
  • CFP+:
    Pistols technique
  • CFP PERFORMANCE:
    9min AMRAP:
    4 muscle ups
    6 burpee box jumps
    8 DB power cleans

WOD – Tuesday 5 December 2017

  • METCON:
    For time:
    2k row
    2k run
  • CFP LITE:
    For time:
    1k row
    1k run
  • Mobility:
    15min stretching

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