WOD – Wednesday 11 January 2017

  • OLYMPIC LIFTING:
    1 Squat Snatch + 3 OHS
    Work up to heavy single in complex (15min)
  • METCON:
    24 Tabata intervals for reps (12min)
    15 KB Swings
    10 Burpees
    35 Double unders
    *This is a 12min AMRAP done TABATA style.
    *Start from where you left off with every 20sec working period.
  • CFP PERFORMANCE:
    Back Squats
    3-3-3-3-3-3-3
    @ 85%-90% of 1RM back Squat
  • CFP+:
    3k run for time

WOD – Tuesday 10 January 2017

  • STRENGTH:
    Front Squat 1RM (20min)
  • METCON:
    For time (CAP 15min)
    21 Sumo Deadlift High Pull 40/30 kg
    42 Wall Balls
    15 SDHP
    30 Wall Balls
    9 SDHP
    18 Wall Balls
  • CFP PERFORMANCE:
    Running intervals
    5 x 400m Run
    Rest 2min
  • CFP+:
    MOBILITY
    Choose 3 areas to work on and spend 10mins stretching each area.

WOD – Monday 9 January 2017

  • METCON:
    For time (CAP 25min)
    2k Row
    200 Double unders
    2k Run
  • MIDLINE:
    Max effort Plank
    Rest 2min
    40 Hollow Body Push Ups
  • CFP PERFORMANCE:
    10-10-10
    Touch and go Squat Cleans
    @ 60%-70% of 1RM Squat clean
    Rest as needed
    Then
    20-20-20
    Chest to bar pull-ups
    Rest as needed
  • CFP+:
    20min EMOM:
    Even: 5-10 strict handstand push-ups
    Odd: 5-10 Strict Ring dips

WOD – Sunday 8 January 2017

  • GET OUTSIDE AND USE YOUR FITNESS:
    Do something different with your fitness today!

WOD – Saturday 7 January 2017

  • SATURDAY SESSION:
    Come in and choose one of the following WODs:
    – CrossFit Endurance
    – CrossFit Strongman
    – CrossFit Gymnastics
    – CrossFit Mainsite
    You’ll find out what they are when you get to the box!

WOD – Friday 6 January 2017

  • STRENGTH:
    Deadlift
    16-14-12-10-8-8RM
    Score heaviest set of
  • METCON:
    For time: (14min CAP)
    20 – 15 – 10 – 5
    Thrusters 40/30kg
    Burpee box jump overs
  • CFP PERFORMANCE:
    4 Rounds – not for time
    14 Front rack lunges @ 60% of front squat
    Max effort strict pull-ups
    Max effort Strict Ring rows
    10 single leg each side romanian deadlift @30% of deadlift

WOD – Thursday 5 January 2017

  • STRENGTH:
    Barbell Row
    7-7-7-7-7
  • METCON:
    5 Rounds for reps
    1 Min Max burpee C2B
    1 Min Max Overhead Squats 40/30kg
    1 Min Max handstand walk (1 metre = 1 rep)

    Rest 1 minute between rounds

  • CFP PERFORMANCE:
    For time:
    5 deadlifts 90/60kg
    5 hang power cleans
    5 Front squats
    4 deadlifts
    4 hang power cleans
    4 Front squats
    3 deadlifts 110/70kg
    3 hang power cleans
    3 Front squats
    2 deadlifts 120/75kg
    2 hang power cleans
    2 Front squats
    1 deadlifts 130/80kg
    1 hang power clean
    1 Front squat
  • CFP+:
    4 X 800m run
    1:1 rest (Example: If it takes you 3:30 to run 800m you rest 3:30)

WOD – Wednesday 4 January 2017

  • METCON:
    For time (CAP 20min)

    1K Med ball run
    80 KB snatch 24/16kg (40 R+L)
    1K Med ball run

  • PARTNER WOD:
    20min Partner AMRAP:

    20 KB snatch 24/16 kg
    20 Sit ups

    Partner 1 starts with Kb snatches and Sit-ups
    Partner 2 runs 400m with Medball

    *When partner 2 returns they take over where partner 1 left off.

    *Score = total rounds and reps as a team

  • STRETCH:
    Quads
    Shoulders
    Lower back
  • CFP PERFORMANCE:
    Back squats
    5-5-5-5-5 @ 80-85%
  • CFP+:
    3 Position Snatch
    1 High Hang + 1 Mid hang + 1 Below the knee
    Work up to a heavy set in 20mins.

WOD – Tuesday 3 January 2017

  • OLYMPIC LIFTING:
    Clean and Jerk

    11min EMOM
    2 Squat Cleans + 1 Jerks @ 80-85% of 1RM
    Can reset.

  • METCON:
    20-18-16-14-12 (12 min cap)
    Wall Balls
    Power Snatch 35/25kg
  • CFP PERFORMANCE:
    Rowing intervals
    5 x 500m
    2min Rest
  • CFP+:
    Mobility:
    4min Pigeon Pose (2min per side)
    4min Couch Stretch (2min per side)
    4min Dragon Pose (2min per side)
    4min Childs Pose
    4min Seated head to knee (2min per side)

WOD – Monday 2 January 2017

  • STRENGTH:
    Front Squat
    10 @ 40%
    10 @ 50%
    20 @ 55%
    The set of 20 is the main working set.
    Add 2.5-5% from previous week.
  • METCON:
    9min AMRAP
    6 Squat Cleans 65/45kg
    9 Push Press 65/45kg
    30 Double unders
  • CFP PERFORMANCE:
    Hang Snatch
    10-10-10 touch and go hang snatch @ 60%-70% of 1RM snatch.
    Rest as needed in between.
    20-20-20 Toes to bar (Goal is unbroken reps).
    Rest as needed in between.
  • HOME WOD:
    9min AMRAP:
    9 Squats
    9 push ups
    30 Jumping Jacks