WOD – Monday 23 January 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    12min EMOM
    1 Power Clean + 2 Hang Squat Cleans + 1 Push Jerk @ 75%
  • METCON:
    2 rounds for time: (CAP 20min)
    5 cycles of
    3 Hang Power Cleans 70/45kg
    5 Back Squats
    7 Deadlifts
    then 800m run
  • CFP PERFORMANCE:
    Back Squat
    3-3-3-3-3-3-3 @ 90%-95% of 1RM back squat
  • CFP+:
    Muscle up technique:
    – False grip
    – Transition
    – Kneeling muscle-up
    – L-sit muscle up
    – Strict muscle up
    – Kipping muscle-up

WOD – Sunday 22 January 2017

  • GET OUTSIDE AND USE YOUR FITNESS:
    Do something different with your fitness today.

WOD – Saturday 21 January 2017

  • SATURDAY SESSION:
    Come in and choose between:
    – CrossFit Endurance
    – CrossFit Gymnastics
    – CrossFit Strongman
    – CrossFit Mainsite

WOD – Friday 20 January 2017

  • METCON:
    50-40-30-20-10 (CAP 30min)
    KB Swings 20/12kg
    Sit Ups

    *400m run after each round (5x)

  • MIDLINE:
    Accumulate 4 minute plank in Tabata Format
  • CFP PERFORMANCE:
    7-7-7 @ 80%-85% of 1RM Front Squat

WOD – Thursday 19 January 2017

  • STRENGTH:
    Strict press
    3-3-3-3-3 @ 80%
  • METCON:
    “DIANE”
    21-15-9
    Deadlift 100/70kg
    Handstand push-ups
  • CFP PERFORMANCE:
    20-20-20
    Overhead squat from ground @ 50% of overhead squat 1RM
    *Rest as needed
    Then
    20-20-20
    Chest to bar pull-ups or Toes to bar (Aim for unbroken)
  • CFP+:
    3 Position clean
    1 high hang + 1 mid thigh + 1 below knee
    Work up to heavy set in 20mins

WOD – Wednesday 18 January 2017

  • STRENGTH:
    Overhead Squat
    12-12-12-12-12 @ 45% of 1RM
  • METCON:
    18min AMRAP
    18 Thrusters 40/30kg
    50 Double unders
    9 HR Burpees
  • PARTNER WOD:
    18min AMRAP
    Partner 1:
    18 Thrusters 40/30kg
    9 HR Push ups
    Partner 2:
    50 DU

    Both partners work at the same time, and switch once the 50 DU have been completed.

    Score = total rounds and reps as a team of the 18 Thrusters and 9 HR push ups.

  • CFP PERFORMANCE:
    20min EMOM
    1min: Max Calorie Row
    1min REST
  • CFP+:
    4min hamstribg stretch (2mins per side)
    4min calf stretch (2mins per side)
    4min seated fold over
    4min couch stretch (2mins per side)
    4min pigeon pose (2mins per side)

WOD – Tuesday 17 January 2017

  • METCON:
    25min AMRAP
    45 Wall Balls
    30 Cal Row
    15 Power Cleans 80/55kg
    Rest 1min between rounds
  • STRETCH:
    Choose 2 tight areas and spend 5mins stretching each.
  • CFP PERFORMANCE:
    Back squats
    2-2-2-2-2-2-2-2-2-2 @ 90-95%
  • CFP+:
    5 X 400M Run
    2min rest

WOD – Monday 16 January 2017

  • STRENGTH:
    Overhead Barbell Lunge (from rack)
    6-6-6-6-6 3R+3L
    Score heaviest set
  • METCON:
    8min Amrap
    3 Full snatch 70/45kg
    3 Bar muscle up or 6 Burpee Pull Up
  • CFP PERFORMANCE:
    4 Rounds not for time:
    10 single leg romanian deadlift each leg
    Max effort strict pull-ups
    Max effort Strict Ring rows
    10 Bent over rows @ 40% of 1RM front squat
  • CFP+:
    10min KIPPING pull-ups progressions
    – Kip swing
    – 2 kip swings + kip
    – 2 kip swings + pull-up
    2 kip swings + pull-up + 2 kip swings

    10min EMON’
    5-7 KIPPING pull-ups with the focus on form

WOD – Sunday 15 January 2017

  • GET OUTSIDE AND USE YOUR FITNESS:
    Do something different with your fitness today!

WOD – Saturday 14 January 2017

  • SATURDAY SESSION:
    Come in and choose one of the following WODs:
    – CrossFit Endurance
    – CrossFit Strongman
    – CrossFit Gymnastics
    – CrossFit Mainsite
    You’ll find out what they are when you get to the box!