WOD – Friday 7 April 2017

  • STRENGTH:
    Strict Press
    3-3-3-3-3 @ 70% of 1RM
  • METCON:
    CrossFit Open 11.5
    20min AMRAP
    5 Power cleans 65/45kg
    10 Toes to bar
    15 Wall Balls
  • CFP LITE:
    20min AMRAP
    5 KB swings
    10 Abmat Sit-ups
    15 Air squats
  • CFP PERFORMANCE:
    For time
    70 front rack lunges 50/35kg
    every drop = 10 strict handstand push- ups
    scale: 15 KB strict press + 8 Strict Pull-ups

WOD – Thursday 6 April 2017

  • STRENGTH:
    Deficit Deadlift
    3-3-3-3-3-3-3
    @ 70% of 3RM
    1 set every 2mins
    (Deficit = 15kg plate)
  • METCON:
    4 Rounds for reps:

    1 minute HS walk
    (1 Meter = 1 rep)
    1 minute HR Push ups
    1 minute rest

    *Scale HS walk to shoulder taps (R+L = 1 rep)

  • CFP LITE:
    4 Rounds for reps:

    1 minute seated kb press
    1 minute HR Push ups
    1 minute rest

    *Scale HS walk to shoulder taps (R+L = 1 rep)

  • CFP PERFORMANCE:
    5 Rounds
    Every 2min
    10m Handstand walk
    1 legless Rope Climb
    1 Rope climb
    Then
    4×4 Muscle ups + 1 extra dip on each rep
  • CFP+:
    Tire Flips

WOD – Wednesday 5 April 2017

  • METCON:
    For Time (CAP 35min)
    10 x 400m run
    Work to rest ratio 1:1
    *Scale to 8x400m or 6x400m
  • PLYOMETRICS:
    Plyo Bounding
    5 sets of:
    2 Seated Box Jumps + 1 Broad Jump
    (Seated box jump: Low box, jumping to high box)
  • CFP PERFORMANCE:
    5 Rounds
    Every 2min
    10m Handstand walk
    1 legless Rope Climb
    1 Rope climb
    Then
    4 x 4 Muscle ups + 1 extra dip on each rep
  • CFP+:
    OPEN GYM
    Choose a weakness and work on it.

WOD – Monday 3 April 2017

  • STRENGTH:
    3RM Deadlift
  • METCON:
    3min AMRAP
    Pull-ups
    3min AMRAP
    Max calorie row
    3min AMRAP
    Max rep KB swings
  • CFP LITE:
    3min AMRAP
    Ring rows
    3min AMRAP
    10m shuttles
    3min AMRAP
    KB swings
  • CFP PERFORMANCE:
    Press
    Build to 1RM
    5-5-5-5-5 @ 70% of above weight.
    10-10-10-10-10 GHD Hip extentions
  • CFP+:
    100 Abmat sit-ups
    100 Russian twists
    100 Hollow rocks
    100 Crunches

WOD – Friday 31 March 2017

  • STRENGTH:
    Overhead squat
    2-2-2-2-2-2 @ 85% of 1RM
  • METCON:
    4 Rounds for time: (18min cap)
    30 overhead plate lunges 20/10kg
    15 HR push ups
    400m run
  • CFP LITE:
    4 Rounds for time: (18min cap)
    30 lunges
    15 push ups
    400m run
  • CFP PERFORMANCE:
    Deadlift
    5-5-5-5-5 @ 70%-75% of 1RM
    Perform off a deficit (10kg or 20kg plates)

WOD – Thursday 30 March 2017

  • GYMNASTICS:
    Strict pull-ups
    10 x max reps
  • METCON:
    4 Rounds for time:
    20m Handstand walk
    15 Pistols
    10 Chest 2 bar pull-ups
  • CFP LITE:
    4 Rounds for time:
    20m Bear crawl
    20 Squats
    20 Ring rows
  • CFP+:
    10min EMOM:
    10sec L-Sit
  • CFP PERFORMANCE:
    Active recovery
    20min EMOM Row
    1min: Work 60%-70%
    1min: Rest (slow)

WOD – Wednesday 29 March 2017

  • METCON:
    25min AMRAP:
    25 PULL-UPS
    50 KB SWINGS
  • CFP LITE:
    25min AMRAP:
    25 Ring Rows
    25 KB Swings
  • CORE:
    Medball abmat situps
    20-20-20-20
  • CFP PERFORMANCE:
    12min AMRAP:
    15 T2B
    50m Heavy farmers carry
    15 Handstand push ups
  • CFP+:
    Rope climbs
    10min EMOM:
    Option 1: 1-2 Legless rope climbs
    Option 2: 1-2 rope climbs
    Option 3: 3-4 rope climb progressions

WOD – Tuesday 28 March 2017

  • OLYMPIC LIFTING:
    15 Mins to Find 1RM Snatch
  • METCON:
    3 Rounds for time: (15min cap)
    35 wallballs
    21 burpees
    7 ring muscle ups
  • CFP LITE:
    3 Rounds for time: (15min cap)
    50 Air squats
    25 Push ups
    12 Ring Rows
  • CFP PERFORMANCE:
    3 Rounds:
    10 Power clean and Jerks 60/40
    (must be unbroken so go lighter if you need to)
    400m Run

    3 Rounds
    12 Overhead squats 60/40
    12 Box jump overs (60/50)
    50 Double unders

    For time:
    400m Row
    15 Chest to bar pull-ups
    400m Row
    15 Chest to bar pull-ups

    Rest 3min after each round. Rest 6min after each workout

  • CFP+:
    OPEN GYM
    Choose a weakness and work on it.

WOD – Monday 27 March 2017

  • CrossFit Open 17.5:
    10 Rounds for time:
    9 Thrusters 43/29kg
    35 Double-Unders

    40min Cap

WOD – Friday 24 March 2017

  • METCON:
    9 min AMRAP
    1-1
    2-2
    3-3
    etc..

    Clusters @ 60/40kg
    Handstand Push Ups

  • CFP LITE:
    9 min AMRAP
    1-1
    2-2
    3-3
    etc..

    Burpees
    Kb swings

  • GYMNASTICS:
    Handtsand Push Ups
    Every 2 mins for 5 rounds:
    Opt1: 5-10 strict deficit
    Opt 2: 5-10 strict hspu
    Opt3: 5-10 kipping