WOD – Friday 17 February 2017

  • GYMNASTICS:
    10min EMOM
    Option 1:
    Min 1: 1-5 Bar Muscle-Ups
    Min 2: 50 Double-Unders
    Option 2:
    Min 1: 1-3 Bar MU
    Min 2: 30 DU
    Option 3:
    Min 1: 5-10 Strict Pull-Ups
    Min 2: 30 DU
    Option 4:
    Min 1: PU Progression
    Min 2: DU Practice
  • METCON:
    4 Rounds For Reps
    1 Min Max Burpees
    1Min Max Rope Climb
    1Min Max Cals Row
    1 Minute rest
  • CFP LITE:
    4 Rounds For Reps
    1 Min Max Push ups
    1Min Max Ring rows
    1Min Max Cals Row
    1 Minute rest
  • CFP PERFORMANCE:
    10min EMOM:
    3 Back Squats @8 0%-85% of 1RM.
  • CFP+:
    Ring dip practice
    – Strict
    – Kipping
    – Banded

WOD – Thursday 16 February 2017

  • OLYMPIC LIFTING:
    6 sets @ 82.5 % of 1RM snatch of:
    1 snatch deadlift +
    1 hang squat snatch +
    1 snatch balance
  • METCON:
    CrossFit Open 16.3
    7min AMRAP:
    10 power snatches 35/25kg
    3 bar muscle-ups
  • CFP LITE:
    7min AMRAP:
    10 kb swings
    5 ring rowd
  • CFP PERFORMANCE:
    5 x 500m row
    Rest 2mins
  • CFP +:
    10min EMOM:
    10second L-sit on paralettes

WOD – Wednesday 15 February 2017

  • METCON:
    20 Min AMRAP:
    20 KB Lunges 24/16
    10 Burpee Box Jumps
    200m Run
  • MIDLINE:
    Tabata Side Plank + Vsit crunches Tabata Plank + Hollow Rock
  • CFP LITE:
    20min AMRAP:
    20 lunges
    10 burpees
    200m run
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds (not for time)
    10 Bent over rows @ 42.5% of 1RM front squat
    10 single leg each side romanian deadlift @ 32.5% of deadlift
    Top of dip hold – Accumulate 15-20seconds
    30 second hollow hold Bottom of Dip hold – Accumulate 10-15 seconds
  • CFP +:
    500M row for time

WOD – Tuesday 14 February 2017

  • STRENGTH:
    Double KB Bent Over Row
    8-8-8-8-8
    Resting 1 Minute Between Sets
  • METCON:
    Jackie

    1000m Row
    50 Thrusters 20/15kg
    30 Pull Ups

    Compare To 250516

  • CFP LITE:
    For time:
    2 rounds
    400m run
    30 burpees
    30 ring rows
  • CFP PERFORMANCE:
    3 Rounds
    7 STOH @ 60%-65% of 1RM PJ
    14 Toes to bar
    15 burpee box jumps REST 3min
    (REST an extra 2min after last round – 5min total)
    3 Rounds 10 Power snatch @ 40/30
    40 Double unders
    30 Calorie Row
    REST 3min (REST an extra 2min after last round – 5min total)
    1 Round for time 400m Run
    30 Double KB Snatch @ 24/16
    400m Run
  • CFP +:
    Handstand push-up practice.

WOD – Monday 13 February 2017

  • STRENGTH:
    Overhead Squat
    12-12-12-12 @ 60% of 1RM
  • METCON:
    For Time :

    18-15-12-9-6
    OHS 40/30kg
    Ring Dips

  • CFP LITE:
    For Time (9 Min Cap)

    18-15-12-9-6
    Goblet squats
    Box Dips

  • CFP PERFORMANCE:
    Every 2min for 20min:
    80m Sled push (sled + 20kg)
  • CFP+:
    Skin the cat practice.

WOD – Friday 10 February 2017

  • METCON:
    For time:
    21-15-9
    Power snatch 35/25kg
    Bar facing burpees

    Rest 2 Mins

    5-10-15
    Bar facing burpees
    Power snatch 35/25

  • CFP LITE:
    For time:
    21-15-9
    Kb swings
    Burpees

    Rest 2 mins

    5-10-5
    Burpees
    KB swings

  • CFP PERFORMANCE:
    Build to 3 rep max front squat for the day
    Then
    5 min AMRAP 5 Front squats @70%-75%
    *Take from rack – as many sets of 5 as you can get in 5min

WOD – Thursday 9 February 2017

  • METCON:
    12min AMRAP:
    100m medball carry
    10 HSPU
  • GYMNASTICS:
    Muscle-Up Practice
    10 min EMOM:
    Opt 1: 1-3 Strict MU
    Opt 2: 3-6 MU
    Opt 3: 1-5 False Grip PU
    Opt 4: 5-10 False Grip Ring Row
  • CFP LITE:
    12min AMRAP:
    100m run
    15 Push-ups
  • CFP PERFORMANCE:
    12min AMRAP:
    15 Clean and jerks 40/30kg
    30 Calorie Row
  • CFP+:
    Core Strength:
    4 Rounds:
    1min Plank
    1min Russian medball twists
    30sec side plank left
    30sec side plank right
    1min V-Ups
    1min Rest

WOD – Wednesday 8 February 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    2-2-2-2-2
    1 = 2 Full CleanS + 2 Split Jerks @ 85%
  • METCON:
    CrossFit Open 16.2

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans 60/40kg

    If completed before 4 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans 85/50kg

    If completed before 8 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans 102/65kg

    If completed before 12 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans 125/80kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans 143/102kg

    Stop at 20 minutes.

  • CFP LITE:
    12min AMRAP:
    25 Hanging knee raises
    30 single skips
    15 goblet squats
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds (not for time)
    10 Bent over rows @ 42.5% of 1RM front squat
    10 single leg each side romanian deadlift @ 32.5% of deadlift
    Top of dip hold – Accumulate 15-20seconds
    30 second hollow hold
    Bottom of Dip hold – Accumulate 10-15 seconds
  • CFP+:
    30 Bar facing burpees for time.
    This is way more deceiving than it looks.
    Go HARD!!!

WOD – Tuesday 7 February 2017

  • METCON:
    For time:
    50-40-30-20-10
    Wall Balls
    Hollow rocks
  • PLYOMETRICS:
    5 rounds
    2 Box jumps + 2 Broad jumps
    Rest 1 minute between sets
    (2 feet land straight into ME broad jump)
  • CFP LITE:
    For time:
    50-40-30-20-10
    Air squats
    Sit-ups
  • CFP PERFORMANCE:
    3 Rounds
    5 Snatches @ 65%-70% – Should be unbroken full snatches
    10 Chest to bar pull-ups
    1min Max cal row
    REST 3min (REST an extra 2min after last round – 5min total)
    3 Rounds 7 Deadlifts @ 65%-70% – Should be unbroken
    14 Handstand pushups
    400m Run REST
    3min (REST an extra 2min after last round – 5min total)
    30 Burpee box jump for time
  • CFP+:
    50 Turkish Get-Ups

WOD – Monday 6 February 2017

  • STRENGTH:
    Weighted Push Up
    3 – 3 – 3 – 3 – 3 – 3
    Increasing Weight every set.
  • METCON:
    4 Rounds for time:
    15 Push presses 40/30kg
    15 Front Squats 40/30kg
    15 Pull-ups
  • CFP LITE:
    4 Rounds for time:
    20 push ups
    20 squats
    20 ring rows
  • CFP PERFORMANCE:
    Every 2 minutes: 6 Back Squats
    Start at 50% and increase in 5kg or 10kg until you find a max 6 rep for the day.
  • CFP +:
    Handstand walk practice.