WOD – Friday 2 November 2018

  • WPRKOUT OF THE DAY:
    For time:
    50 Pull ups
    50 Box jumps
    50 Ring dips
    50 One arm OH lunges 22.5/15kg
  • CROSSFIT LITE:
    For time:
    50 Jumping Pull ups
    50 Box step ups
    50 Box dips
    50 Lunges
  • CFP WEIGHTLIFTING:
    Snatch deadlift to mid knee + snatch (2+1) – 5 sets
    Clean deadlift to mid knee + clean + jerk : (1+1+1) – 3 sets
    Box squats:
    3-3-3-3-3
    8-8
  • CFP GYMNASTICS:
    6 Rounds for quality:
    30sec handstand hold
    10sec hollow hold + 10sec superman hold

WOD – Thursday 1 November 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    400m run
    15 Thrusters 40/30kg
    15 Burpees
  • CROSSFIT LITE:
    4 Rounds:
    400m run
    15 Wallballs
    15 Burpees
  • CFP WEIGHTLIFTING:
    Hang squat clean
    1-1-1-1-1-1-1-1-1-1
  • CFP GYMNASTICS:
    Strict pull ups
    5 sets of max reps

WOD – Wednesday 31 October 2018

  • WORKOUT OF THE DAY:
    15min work up to a heavy 3 rep deadlift

    Then

    12min AMRAP:
    7 Deadlifts 80/60kg
    28 Double unders

  • CROSSFIT LITE:
    15min EMOM:
    Odd – 7 Good mornings
    Even – 7 Light kb swings

    Then

    12min AMRAP:
    7 KB deadlift 24/16kg
    50 Single skips

  • CFP WEIGHTLIFTING:
    Push Press: 4×3
    Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3
    Clean Pulls with Pause 1 inch off floor (pause for 2 seconds): 3×3
    Clean Pull: 2×3
  • CFP GYMNASTICS:
    21min EMOM:
    1st min – 10 Kip swings
    2nd min – 10 Kipping pull ups
    3rd min – Rest

WOD – Tuesday 30 October 2018

  • WORKOUT OF THE DAY:
    10-9-8-7-6-5-4-3-2-1
    Push press 40/30kg
    Front squats
  • CROSSFIT LITE:
    10-9-8-7-6-5-4-3-2-1
    Push ups
    Goblet squats 24/16kg
  • CFP WEIGHTLIFTING:
    3 sets:
    Muscle Snatch x 3
    High Hang Jump And Shrug x 5
    *Use Straps and jump as high as possible. Feel your legs drive hard against the ground
  • CFP GYMNASTICS:
    Accumulate 5mins in a handstand hold.
    Freestanding or against a wall.

WOD – Monday 29 October 2018

  • WORKOUT OF THE DAY:
    21-15-9
    Power Cleans 60/40kg
    Toes 2 Bar
  • CROSSFIT LITE:
    21-15-9
    Kettlebell swings 24/16kg
    Hanging knee raises
  • AFTER PARTY:
    60 seconds max effort assault bike calories
  • CFP WEIGHTLIFTING:
    Snatch: Work up to a heavy single for the day.
    Clean and Jerk: Work up to a heavy single for the day.
    Front Squat: Work up to a heavy single in five sets.
  • CFP GYMNASTICS:
    8 Super sets:
    6 single leg toes to bar
    6 good mornings
    8 V-ups

WOD – Friday 26 October 2018

  • WORKOUT OF THE DAY:
    For Time:
    30 Snatches 40/30kg
    30 Clean and Jerks 40/30kg
    30 Thrusters 40/30kg
  • CROSSFIT LITE:
    For Time:
    45 Kettlebell swings
    45 Medball cleans
    45 Wallballs
  • CFP WEIGHTLIFTING:
    Deadlift
    10-3-10-2-10-1
  • CFP GYMNASTICS:
    75 burpee box jump overs

WOD – Thursday 25 October 2018

  • WORKOUT OF THE DAY:
    Kelly
    5 Rounds For Time:
    400 Meter Run
    30 Box Jumps
    30 Wallballs
  • CROSSFIT LITE:
    Kelly
    5 Rounds For Time:
    400 Meter Run
    30 Box Jumps
    30 Wallballs
  • CFP WEIGHTLIFTING:
    3RM Front Squat
  • CFP GYMNASTICS:
    Max unbroken pull ups

WOD – Wednesday 24 October 2018

  • WORKOUT OF THE DAY:
    Squat Snatch
    Heavy Single

    Then

    For Time:
    20 Power Snatches 40/30kg
    20 Lateral Barbell Burpees
    20 Overhead Squats 40/30kg
    20 Lateral Barbell Burpees
    20 Squat Snatches 40/30kg

  • CROSSFIT LITE:
    15min Emom:
    7 Overhead squats empty Bar

    Then

    For Time:
    20 Power Snatches
    20 Lateral Barbell Burpees
    20 Overhead Squats
    20 Lateral Barbell Burpees
    20 Squat Snatches

  • CFP WEIGHTLIFTING:
    Push Press: 3×5. Light and Perfect!

    Push Jerk: 3,2,1,1,1

    Power Clean + Jerk (1+1)x2x 3 working sets.

    Clean Pulls: 3×3

  • CFP GYMNASTICS:
    100 shoulder touches
    *every time you break 20m bear crawl

WOD – Tuesday 23 October 2018

  • WORKOUT OF THE DAY:
    For Time:
    2000 Meter Row
    120 Calorie Bike
    1600m Run
  • CROSSFIT LITE:
    For Time:
    2000 Meter Row
    120 Calorie Bike
    1600m Run
  • CROSSFIT WEIGHTLIFTING:
    Muscle Snatch: 3,3,2,2,1,1

    SN PP + OHS (2+2) x 3

    Snatch: 3×3, 3×2, 3×1. Work consistency and keep the weight where you can feel fast and snappy.

    Front Squat: 5,4,3,2,1

  • CROSSFIT WEIGHTLIFTING:
    10 sets:
    4 strict pull ups
    3 kipping pull ups
    2 bar muscle ups

    Not for time.

WOD – Monday 22 October 2018

  • WORKOUT OF THE DAY:
    For Time:
    50 Clean and Jerks 60/40kg
    On the Minute – 5 Toes to Bar
    *toes to bar start on 00:00
  • CROSSFIT LITE:
    For Time:
    75 Wallballs
    On the Minute – 5 Toes to Bar
  • CFP WEIGHTLIFTING:
    Zotts Press: 3×3

    Snatch Balance: 3,3,2,2,2,1,1

    Behind the Neck Jerk + Jerk: (1+1) x 5

  • CFP GYMNASTICS:
    Muscle up work:
    1. Ring support
    2. Ring support + dip
    3. False grip kneeling muscle up
    4. L-sit muscle up from floor
    5. Strict ring muscle up

    *Choose one of the progressions to focus on depending where you are at and feel you need to work on.