WOD – Thursday 24 August 2017

  • STRENGTH:
    Front Squat
    5-5-5-5-5 @ 80% of 1RM
  • METCON:
    For Time:
    40 C2B Pull Ups
    80 Wall Balls
    40 C2B Pull Ups
  • CFP LITE:
    For Time:
    50 Ring rows
    100 Squats
    50 Ring rows
  • 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 KB seated floor Strict Press (20/10)
  • CFP+:
    Pistols

WOD – Wednesday 23 August 2017

  • OLYMPIC LIFTING:
    Snatch (Power Snatch reps are not TNG)
    2-2-2-2 Power Snatch @ 80% of 1RM
    1-1-1-1 Full Snatch @ 87.5% of 1RM
  • METCON:
    8min EMOM:
    5 Clean and Jerks
    *Reps must be TNG otherwise round doesn’t count
    *Score total weight accumulated eg: 8×5= 40 40x100kg = 4000 kg
  • PARTNER METCON:
    8 min EMOM
    5 clean and jerks EMOM
    Athlete A works on 0:00 athlete B works on 0:30 etc
  • CFP LITE:
    8min EMOM:
    7-10 medball cleans
  • CFP PERFORMANCE:
    Conditioning
    For Time:
    50 Cal Row
    25 Power Snatch (60/50)
    5 Rope Climbs
    50 Cal Row
    25 Deficit Handstand push-ups
    5 Rope Climbs
  • CFP+:
    Rope climbs

WOD – Tuesday 22 August 2017

  • MIDLINE:
    14min EMOM:
    Even Min- 40 second plank
    Odd Min- 8 Hip extensions
  • METCON:
    15min AMRAP:
    15 Toes to bar
    20 KB Swings 24/16
    10 Burpee Box Jumps
    *30sec rest after each round
  • CFP LITE:
    15min AMRAP:
    15 Abmat situps
    20 KB Swings 16/12kg
    10 Burpes
    *30sec rest after each round
  • CFP PERFORMANCE:
    Back Squat
    7×1 @ 90%-92.5%
    Split Jerk Work
    3×5 Jump to split @ 75% of 1RM split Jerk
    3×5 Front rack Press from split
    stance@75% of 1RM Press
  • CFP+:
    Mobility class at 6:30pm!

WOD – Thursday 17 August 2017

  • GYMNASTICS:
    Max distance Handstand walk
    5 Rounds:
    1 min on
    1 min off
    Score is total meters from all working time
  • METCON:
    15min EMOM:
    12 KB Swings 24/16kg
    8 Burpees
  • CFP PERFORMANCE:
    Aerobic Capacity – Rowing
    8 Rounds:
    30 Cal Row
    Rest 30sec after each round
    Move at 2km Pace
  • CFP+:
    Handstand push ups

WOD – Thursday 17 August 2017

  • GYMNASTICS:
    Max distance Handstand walk
    5 Rounds:
    1 min on
    1 min off
    Score is total meters from all working time
  • METCON:
    15min EMOM:
    12 KB Swings 24/16kg
    8 Burpees
  • CFP PERFORMANCE:
    Aerobic Capacity – Rowing
    8 Rounds:
    30 Cal Row
    Rest 30sec after each round
    Move at 2km Pace
  • CFP+:
    Handstand push ups

WOD – Wednesday 16 August 2017

  • STRENGTH:
    Front Squat
    5-5-5-5-5 @ 75% of 1RM
  • METCON:
    12min AMRAP:
    30 Cal Row
    20 OHS 60/40kg
    30 Box Jump Overs
    20 HSPU
  • TEAM METCON:
    18 min AMRAP:
    30 cal row
    20 OHS @ 60/40kg
    30 Box jump overs
    20 Strict HSPU
    Break up work evenly throughout
  • CFP LITE:
    12min AMRAP:
    30 SDHP 20/16kg
    20 OHS empty bar
    30 Jumping squats
    20 Push ups
  • 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+:
    Kipping pull-up technique

WOD – Tuesday 15 August 2017

  • OLYMPIC LIFTING:
    Snatch
    2-2-2-2-2-2 @ 85% of 1RM
  • METCON:
    2 Rounds for time:
    30 Toes to bar
    20 Power Snatch 35/25kg
    10 Bar Hop Burpees
  • CFP LITE:
    2 Rounds for time:
    50 Abmat situps
    25 Kb swings 24/16kg
    12 Burpees
  • CFP PERFORMANCE:
    10 Rounds:
    20 Cal row
    30 Double unders
    10 Chest to bar pull-ups
    REST 1:00 between rounds
  • CFP+:
    Mobility class at 18:30.

WOD – Monday 14 August 2017

  • METCON:
    For time:
    12 Strict Muscle Ups
    45 Wall Balls
    9 Strict Muscle Ups
    36 Wall Balls
    6 Strict Muscle Ups
    27 Wall Balls
  • MOBILITY:
    Spend 15 minutes stretching.
  • CFP LITE:
    For time:
    12 Strict banded pull-ups
    45 Wall Balls
    9 Strict banded pull-ups
    36 Wall Balls
    6 Strict banded pull-ups
    27 Wall Balls
  • CFP PERFORMANCE:
    Back Squat
    2-2-2-2 @ 87.5% – 90% of 1RM Back Squat
    Aerobic Capacity
    3 Sets:
    500m Run at 1-mile BEST pace
    Rest 1min
    300m at 1-mile GOAL pace
    Rest 4min
  • CFP+:
    Handstand walks.

WOD – Thursday 10 August 2017

  • OLYMPIC LIFTING:
    1 Power Clean + 1 Full Clean + 1 Split Jerk
    1-1-1-1-1-1-1 @ 80% of 1RM
    (Reps are not TNG)
  • METCON:
    For time
    42-30-18
    Wall Balls
    21-15-9
    Med Ball Sit ups
  • CFP LITE:
    For time
    50-40-30
    Air squats
    30-20-10
    Abmat Sit ups
  • CFP PERFORMANCE:
    5 Legless Rope Climbs
    2 min rest
    4 Legless Rope Climbs
    1:30 rest
    3 Legless Rope Climbs
    1:00 rest
    2 Legless Rope Climbs
    0:30 rest
    1 Legless Rope Climbs
  • CFP+:
    Work on any weakness.

WOD – Wednesday 9 August 2017

  • MIDLINE:
    Accumulate 3 min hanging L-sit
    *Every drop 4 back extensions
  • METCON:
    ‘Donny’
    21-15-9-9-15-21
    Deadlifts @100/70kg
    Burpees
  • CFP LITE:
    For time:
    21-15-9-9-15-21
    Medball Deadlifts
    Burpees
  • CFP PERFORMANCE:
    3 Rounds
    21 Kipping Handstand push-ups
    30 seconds Rest
    Split Jerk Work
    Then
    3×5 Jump to split @ 70% of 1RM split Jerk
    3×5 Front rack Press from split stance @ 70% of 1RM Press