WOD – Tuesday 18 April 2017

  • METCON:
    4 Rounds for time:
    20/15 Cal Row
    15 Power Cleans 50/35kg
    10 Bar Facing Burpees
    Rest 1min between rounds
  • CFP LITE:
    4 Rounds for time:
    15/10 Cal Row
    15 Medball Cleans
    10 Bar Facing Burpees
    Rest 1min between rounds
  • GYMNASTICS:
    Tabata
    Static handstand hold
    Scale: Wall hold
  • CFP PERFORMANCE:
    15min EMOM
    1: 8 chest to bar pull-ups + 8 Kipping handstand push ups
    2: 20 Wall-balls
    3: 5 Muscle ups
  • CFP+:
    Come have a coffee and work on a weakness, or just hang out 🙂

WOD – Monday 17 April 2017

  • “Wes”:
    For time:
    Run 800 meters with a 10kg plate
    Then, 14 rounds of:
    5 strict pull-ups
    4 burpee box jumps
    3 cleans 85/55kg
    Then, run 800 meters with a 10kg plate

WOD – Friday 14 April 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3 @ 70%
    (Tempo 1 second up 4 seconds down)
  • METCON:
    8min AMRAP
    40m KB Farmers Carry 24/16
    10 burpees
  • CFP LITE:
    8min AMRAP
    40m shuttle runs
    5 burpees
  • CFP PERFORMANCE:
    4 Rounds not for time
    Max effort Parallette L-sit hold
    Max effort Strict Press (choose a weight that you think you can get 15 or more reps with)
    Max effort strict pull-ups

WOD – Thursday 13 April 2017

  • METCON:
    18min EMOM:
    Minute 1 – Max KB Swings
    Minute 2 – Max Handstand Push Ups
    Minute 3- Rest
  • CFP LITE:
    18min EMOM:
    Minute 1 – Max KB Swings
    Minute 2 – Max Seated KB press
    Minute 3- Rest
  • MOBILITY:
    Stretch for 10mins
  • CFP PERFORMANCE:
    Every 2min/4 rounds:
    20 Unbroken Wall-balls
    12 unbroken chest to bar pull-ups
    Then
    12min EMOM
    1: 20/18 Cal row
    2: 5 Muscle ups
  • CFP+:
    Rowing technique

WOD – Tuesday 11 April 2017

  • STRENGTH:
    Deadlift

    3-3-3 @ 80% of 3RM
    7-7 @ 65% of 3RM

  • METCON:
    3 Rounds for time: (CAP 7min)
    12 Front rack Lunge 40/30kg
    10 push press 40/30kg
    8 Box Jump Overs
  • CFP LITE:
    3 Rounds for time: (CAP 7min)
    30 Lunges
    20 Push ups
    10 Burpees
  • CFP PERFORMANCE:
    4 Rounds:
    20 Cal Row
    5 Bar MU
    10 Front Squats (65/40)
    10 Hang-power snatch (65/40)
    5 Bar MU
    20 cal row
    REST 3min
    *Aim to move as fast as possible
  • CFP+:
    Handstand walk technique

WOD – Monday 10 April 2017

  • METCON:
    18min AMRAP:
    40 Hang Squat Clean 20/15
    80 DU
  • CFP LITE:
    18min AMRAP:
    40 Air Squats
    120 Single skips
  • MIDLINE:
    Tabata hollow hold
    Rest 1 Minute
    Tabata arch hold
  • CFP PERFORMANCE:
    Strict Press
    5-5-5-5-5 @ 75% of 1RM
    10-10-10-10-10 GHD Hip Extension (hold 10kg/5kg plate)
  • CFP+:
    Max height box jump

WOD – Friday 7 April 2017

  • STRENGTH:
    Strict Press
    3-3-3-3-3 @ 70% of 1RM
  • METCON:
    CrossFit Open 11.5
    20min AMRAP
    5 Power cleans 65/45kg
    10 Toes to bar
    15 Wall Balls
  • CFP LITE:
    20min AMRAP
    5 KB swings
    10 Abmat Sit-ups
    15 Air squats
  • CFP PERFORMANCE:
    For time
    70 front rack lunges 50/35kg
    every drop = 10 strict handstand push- ups
    scale: 15 KB strict press + 8 Strict Pull-ups

WOD – Thursday 6 April 2017

  • STRENGTH:
    Deficit Deadlift
    3-3-3-3-3-3-3
    @ 70% of 3RM
    1 set every 2mins
    (Deficit = 15kg plate)
  • METCON:
    4 Rounds for reps:

    1 minute HS walk
    (1 Meter = 1 rep)
    1 minute HR Push ups
    1 minute rest

    *Scale HS walk to shoulder taps (R+L = 1 rep)

  • CFP LITE:
    4 Rounds for reps:

    1 minute seated kb press
    1 minute HR Push ups
    1 minute rest

    *Scale HS walk to shoulder taps (R+L = 1 rep)

  • CFP PERFORMANCE:
    5 Rounds
    Every 2min
    10m Handstand walk
    1 legless Rope Climb
    1 Rope climb
    Then
    4×4 Muscle ups + 1 extra dip on each rep
  • CFP+:
    Tire Flips

WOD – Wednesday 5 April 2017

  • METCON:
    For Time (CAP 35min)
    10 x 400m run
    Work to rest ratio 1:1
    *Scale to 8x400m or 6x400m
  • PLYOMETRICS:
    Plyo Bounding
    5 sets of:
    2 Seated Box Jumps + 1 Broad Jump
    (Seated box jump: Low box, jumping to high box)
  • CFP PERFORMANCE:
    5 Rounds
    Every 2min
    10m Handstand walk
    1 legless Rope Climb
    1 Rope climb
    Then
    4 x 4 Muscle ups + 1 extra dip on each rep
  • CFP+:
    OPEN GYM
    Choose a weakness and work on it.

WOD – Monday 3 April 2017

  • STRENGTH:
    3RM Deadlift
  • METCON:
    3min AMRAP
    Pull-ups
    3min AMRAP
    Max calorie row
    3min AMRAP
    Max rep KB swings
  • CFP LITE:
    3min AMRAP
    Ring rows
    3min AMRAP
    10m shuttles
    3min AMRAP
    KB swings
  • CFP PERFORMANCE:
    Press
    Build to 1RM
    5-5-5-5-5 @ 70% of above weight.
    10-10-10-10-10 GHD Hip extentions
  • CFP+:
    100 Abmat sit-ups
    100 Russian twists
    100 Hollow rocks
    100 Crunches