WOD – Friday 1 May 2020

  • CFP @ HOME BODYWEIGHT:
    10 Rounds for Time:
    5 V-Ups
    10 Push Ups
    20 Mountain climbers
  • CFP @ HOME DB/KB:
    10 Rounds for Time:
    5 Toes to Bar / Toes to dumbbell/kettlebell
    10 Push Ups
    20 Double Unders / 60 Single skips
  • CFP @ HOME BARBELL:
    10 Rounds for Time:
    5 Toes to Bar / Toes to Barbell
    5 Handstand Push Ups
    20 Double Unders

WOD – Thursday 30 April 2020

  • CFP @ HOME BODYWEIGHT:
    10 Min AMRAP:
    12 Single toe touches
    10 Air squats
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    10 Min AMRAP:
    12 Alternating Hang DB/KB Snatch
    10 DB/KB Squats
  • CFP @ HOME BARBELL:
    10 Min AMRAP:
    8 Hang Power Snatch
    10 Back Squats

WOD – Wednesday 29 April 2020

  • CFP @ HOME BODYWEIGHT:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Burpees
    *After each set perform 3 Lungesters.
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Burpees
    *After each set perform 5 Front squats
  • CFP @ HOME BARBELL:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Burpees
    *After each set perform 5 Fro t squats

WOD – Tuesday 28 April 2020

  • CFP @ HOME BODYWEIGHT:
    3 Rounds:?
    50 Hop overs?
    30 Good Mornings
    15 Push ups
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    3 Rounds:
    50 Double Unders / Dumbbell Hop Overs
    30 Sumo Deadlift High Pull
    15 Dumbbell Facing Burpee
  • CFP @ HOME BARBELL:
    3 Rounds:
    50 Double Unders / Bar Hop Overs
    30 Sumo Deadlift High Pull 40/30kg
    15 Bar Facing Burpees

WOD – Monday 27 April 2020

  • CFP @ HOME BODYWEIGHT:
    For Time:
    100 Mountain Climbers
    75 Air Squats
    50 Back extensions
    75 Air Squats
    100 Mountain Climbers
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    For Time?400 Meter Run
    75 Air Squats
    50 Dumbbell Swings 20/15kg
    75 Air Squats
    400 Meter Run
  • CFP @ HOME BARBELL:
    For Time:?
    500m row / 30 Cal bike
    75 Air Squats
    50 Power snatches 35/25kg
    75 Air Squats
    500m row / 30 Cal bike

WOD – Friday 24 April 2020

  • CFP @ HOME BODYWEIGHT:
    12min AMRAP:?
    8 Inch worms?
    6 V-ups?
    4 Burpees
  • CFP @ HOME DUMBELL/KETTLEBELL:
    12 Min AMRAP:
    8 Dumbbell Power Snatch (Alternating) 20/15kg
    6 Toes to Bar or V-Ups
    4 Lateral Burpees Over Dumbbell
  • CFP @ HOME BARBELL:
    12 Min AMRAP:
    8 Power Snatch 40/30kg
    6 Toes to Bar or V-Ups
    4 Lateral Burpees Over Bar

WOD – Thursday 23 April 2020

  • CFP @ HOME BODYWEIGHT:
    8 Rounds for Time:?
    8 Burpees?
    16 Step Ups / Static lunges
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    8 Rounds for time:?
    8 Single Arm Dumbbell Hang Clean and Jerk Right
    8 Single Arm Dumbbell Hang Clean and Jerk Left
    20 Dumbbell Step Ups 20/15kg
  • CFP @ HOME BARBELL:
    8 Rounds for time:?
    8 Hang Power Clean and Jerk 40/30kg?
    8 Barbell Step Ups 40/30kg

WOD – Wednesday 22 April 2020

  • CFP @ HOME BODYWEIGHT:
    15 Min AMRAP:
    30 Mountain Climbers
    15 Back extensions
    10 Sit Ups
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    15 Min AMRAP:
    30 Double Unders / 90 Single skips
    15 Kettlebell/Dumbbell Swings 24/16kg, 20/15kg
    10 Sit Ups
  • CFP @ HOME BARBELL:
    15 Min AMRAP:
    30 Double Unders / 90 Single skips
    15 Hang power snatch 35/25kg
    10 Sit Ups

WOD – Wednesday 22 April 2020

  • CFP @ HOME BODYWEIGHT:
    15 Min AMRAP:
    30 Mountain Climbers
    15 Back extensions
    10 Sit Ups
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    15 Min AMRAP:
    30 Double Unders / 90 Single skips
    15 Kettlebell/Dumbbell Swings 24/16kg, 20/15kg
    10 Sit Ups
  • CFP @ HOME BARBELL:
    15 Min AMRAP:
    30 Double Unders / 90 Single skips
    15 Hang power snatch 35/25kg
    10 Sit Ups

WOD – Wednesday 22 April 2020

  • CFP @ HOME BODYWEIGHT:
    15 Min AMRAP:
    30 Mountain Climbers
    15 Back extensions
    10 Sit Ups
  • CFP @ HOME DUMBBELL/KETTLEBELL:
    15 Min AMRAP:
    30 Double Unders / 90 Single skips
    15 Kettlebell/Dumbbell Swings 24/16kg, 20/15kg
    10 Sit Ups
  • CFP @ HOME BARBELL:
    15 Min AMRAP:
    30 Double Unders / 90 Single skips
    15 Kettlebell/Dumbbell Swings 24/16kg, 20/15kg
    10 Sit Ups