WOD – Monday 28 May 2018

  • WORKOUT OF THE DAY:
    For time:
    10 x 200m sprints
    Rest as needed
  • CROSSFIT LITE:
    For time:
    10 x 200m sprints
    Rest as needed
  • CFP GYMNASTICS:
    Weighted Pull Up: 3-3-3-3-3
    *Take an extra 15 minutes practicing the mechanics of the Pull Up, dont just work through all three sets at the expense of form.
  • CFP BARBELL:
    Power clean and jerk 4+1 x 2, 3+1 x 3
    Power snatch 4-4-3-3-3

WOD – Friday 25 May 2018

  • WORKOUT OF THE DAY:
    Jackie
    1000m row
    50 thrusters 20/15kg
    30 pull ups
  • CROSSFIT LITE:
    1000m row
    50 wallballs
    30 ring rows
  • CFP GYMNASTICS:
    For quality:
    A: 50 Swing on Rings
    B: 50 Ring Rows
    C: 50 Strict Pull Ups
    D: 50 Swing on Bar
  • CFP BARBELL:
    Snatch 2-2-2-2-2
    Clean and jerk 2+1 x 4

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WOD – Thursday 24 May 2018

  • WORKOUT OF THE DAY:
    Back squat:
    10-5-3-1-1-1-3-5-10
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 10 Medball Cleans
    Even: 10 Abmat sit ups
  • CFP GYMNASTICS:
    Accumulate as much time in Handstand in 5mins.
  • CFP BARBELL:
    Power clean and jerk 4+1 x 2, 2+1 x 3
    Clean deadlift 5-5-5-5-5

WOD – Wednesday 23 May 2018

  • WORKOUT OF THE DAY:
    For time:
    15 muscle ups
    1 squat clean 90/55kg
    1 squat clean 100/60kg
    1 squat clean 105/65kg
    1 squat clean 110/70kg
    1 squat clean 115/75kg
  • CROSSFIT LITE:
    For time:
    45 Jumping pull ups
    10 Goblet squats 12/8kg
    10 Goblet squats 16/12kg
    10 Goblet squats 20/16kg
    10 Goblet squats 24/20kg
    10 Goblet squats 32/24kg
  • CFP GYMNASTICS:
    10 Rounds for Reps:

    Max Pull Ups in 10 seconds
    Rest 30 seconds

  • CFP BARBELL:
    Power snatch 4-4-2-2-2
    Press 4-4-4-4-4

WOD – Tuesday 22 May 2018

  • WORKOUT OF THE DAY:
    For time:
    1.6km run
    50 Overhead squats 60/40kg
    100 Abmat sit ups
    150 double unders
    50 Sumo deadlift high pulls 60/40kg
    100 box jump overs
  • CROSSFIT LITE:
    For time:
    1K Row
    50 Air squats
    75 Sit ups
    100 single skips
    50 Kb swings
    100 walking lunges
  • CFP GYMNASTICS:
    10 Rounds Each For Time:

    10 Perfect Push Ups
    *Rest as needed to remain unbroken, both in reps and position.

  • CFP BARBELL:
    Clean and jerk 3+1 x 9 *
    Snatch deadlift 4-4-4-4-4

    * Clean and jerk: 3 = cleans, 1 = jerk, 9 = sets. 3 cleans + 1 jerk x 9 sets.

WOD – Monday 21 May 2018

  • WORKOUT OF THE DAY:
    Tommy V
    21-15-9
    Thrusters
    12-9-6
    Rope climbs
  • CROSSFIT LITE:
    21-15-9
    Wallballs
    Jumping Pull ups
    Sit ups
  • CFP GYMNASTICS:
    In Unbroken Sets:

    10 Rounds:
    3 Push Ups
    3 Pike Push Ups
    3 Box HSPU
    *Rest as needed

  • CFP BARBELL:
    Back squat 4-4-4-4-4-4
    Snatch 3-3-3-3-3-3-3-3-3

WOD – Friday 18 May 2018

  • WORKOUT OF THE DAY:
    5min AMRAP:
    Calorie row
    1min rest
    5min AMRAP:
    5m Plate Sled pushes
    1min rest
    5min Ring rows
  • SKILLS CLASS:
    Open gym

6 Week Beginner Gymnastics Program

This program is designed to develop the basics. Pull Ups, Push Ups, Air Squats.

Stretching and midline stability drills are incorporated throughout the 6 weeks.

Download the program here:

Beginner Program – 6 Weeks

WOD – Thursday 17 May 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    15 Wallballs
    15 Hollow rocks
    15 Box jumps
  • SKILLS CLASS:
    Open gym