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

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