WOD – Monday 18 September 2017

  • STRENGTH:
    Front Squat
    3-3-3-3 @ 80% of 1RM
    7-7-7 @ 70% of 1RM
  • METCON:
    For Time
    10-9-8-7-6-5-4-3-2-1
    Deadlifts 90/60
    Hand release push ups
  • CFP LITE:
    For Time
    10-9-8-7-6-5-4-3-2-1
    Medball deadlift
    Hand release push ups
  • CFP PERFORMANCE:
    Rowing intervals
    1km Row
    Rest 3min
    1km Row (faster than previous)
    Rest 3min
    1km Row (Faster than previous)

WOD – Wednesday 13 September 2017

  • OLYMPIC WEIGHTLIFTING:
    1 Rep max Clean&Jerk
  • METCON:
    For time:
    30-20-10
    Thrusters 50/30kg
    Pull ups
    Abmat sit ups
  • CFP LITE:
    For time:
    30-20-10
    Wallballs
    Ring rows
    Abmat sit ups
  • CFP PERFORMANCE:
    12min EMOM:
    1: 15/17 Cal Row
    2: 10 Handstand pushups + 1 Legless Rope Climb
    3: 10 TTB + 8 Pistols

    Then

    Clean Pulls
    4-4 @ 110% of 1RM

  • CFP+:
    Snatch balance

WOD – Monday 11 September 2017

  • STRENGTH:
    Tempo Front Squat
    2-2-2-2-2-2 @ 80% of 1RM
  • METCON:
    Donny
    21-15-9-9-15-21
    Deadlifts 100/70kg
    Burpees
  • CFP LITE:
    Donny
    21-15-9-9-15-21
    Medball deadlifts
    Burpees
  • CFP+:
    GHD Sit-ups
  • CFP PERFORMANCE:
    Today is a lot of volume, so no PERFORMANCE training.
    Get some mobility done.

WOD – Thursday 7 September 2017

  • METCON:
    10 rounds for time:
    200m Run
    1 Legless Rope Climb
  • CFP LITE:
    10 rounds for time:
    200m Run
    10 ring rows
  • MOBILITY:
    20mins stretching
  • CFP PERFORMANCE:
    4 x 8 Kettle Bell Front Rack Bulgarian Split Squat
    4 x Max effort strict ring dip Barbell Benchmark
    For Time:
    30 Snatches 60/40kg
    NOTE: Full snatch
  • CFP+:
    Squat clean techniques

WOD – Tuesday 5 September 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    1-1-1-1-1-1 @ 90% of 1RM
  • METCON:
    7min AMRAP:
    21 KB Snatches 24/16kg
    3 Bar Muscle Ups
  • CFP LITE:
    7min AMRAP:
    21 KB Swings
    7 Ring rows
  • CFP PERFORMANCE:
    Snatch Pulls
    4-4 @ 110% of 1RM

    Every 4mins for 5 rounds:
    10 front squats 70/45kg
    15 Cal Row
    5 ground to overhead 70/45kg

  • CFP+:
    Monility class @ 6:30pm!

WOD – Monday 4 September 2017

  • MIDLINE:
    12min EMOM:
    Even: 12 Abmat sit up
    Odd: 40sec plank hold
  • METCON:
    18min AMRAP:
    75 cal row
    50 push jerks 50/35kg
    25 burpee box jumps
  • CFP LITE:
    18min AMRAP:
    75 KB SDHP 24/16kg
    50 push ups
    25 burpees
  • CFP PERFORMANCE:
    Back Squat
    5-5-5-5-5 @ 70%
  • CFP+:
    Handstand push ups

WOD – Friday 1 September 2017

  • STRENGTH:
    Pause Front Squat
    3-3-3-3-3-3 @ 75% of 1RM
  • METCON:
    For Time:
    20-16-12-8-4
    Push Ups
    Box Jump Overs
    *3 Rope Climbs after each round
  • CFP LITE:
    For Time:
    20-16-12-8-4
    Push Ups
    Jumping squats
    *10 ring rows after each round
  • CFP PERFORMANCE:
    Split Jerk Work
    3×5 Jump to split @ 77.5% of 1RM split Jerk
    3×5 Front rack Press from split stance @ 77.5% of 1RM Press

WOD – Thursday 31 August 2017

  • OLYMPIC LIFTING:
    Full Snatch @ 90% of 1RM
    1-1-1-1-1-1-1-1
  • METCON:
    For time:
    21-15-9
    Overhead squats 60/40kg
    Toes to bar
  • CFP LITE:
    For time:
    21-15-9
    Overhead squats (empty bar)
    Abmat sit ups
  • CFP PERFORMANCE:
    Aerobic capacity – running
    6 x 400m Sprint
    200m Walk as recovery
  • CFP+:
    Ring dips

WOD – Wednesday 30 August 2017

  • GYMNASTICS:
    Strict Muscle-ups
    3-3-3-3-3-3-3
  • METCON:
    15min AMRAP:
    30 Cal Row
    60 Double unders
    30 KB Snatch 24/16
    60 Double unders
  • CFP LITE:
    15min AMRAP:
    30 Cal Row
    120 single skips
    30 KB Swings
    120 single skips
  • CFP PERFORMANCE:
    4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16)
    4 x 40m Double Overhead KB Walk (24/16)
    4 x 15 GHD Hip Extension (20/10)
    4 x Max effort Double DB seated floor Strict Press (20/10)
  • CFP+:
    Toes to bar technique.

WOD – Tuesday 29 August 2017

  • STRENGTH:
    Push Press
    2-2-2-2-2-2-2-2 @ 82.5% of 1RM
  • METCON:
    10 Rounds for time:
    5 Hang Power Cleans 60/40kg
    3 Front Squats 60/40kg
    1 Push Press 60/40kg
  • CFP LITE:
    10 Rounds for time:
    10 Kb swings
    6 Goblet squats
    3 Push ups
  • CFP PERFORMANCE:
    Back Squat
    Build to a heavy for the day with good form
    *NOTE: Try get this done before BASE WOD
  • CFP+:
    Mobility class @ 6pm!