WOD – Friday 3 August 2018

  • WORKOUT OF THE DAY:
    Overhead Squat
    Heavy 3
    followed by…

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

  • CROSSFIT LITE:
    15min EMOM:
    Odd: 10 wallballs
    Even: 20 sit-ups

    followed by…

    For Time:
    20 Kb swings
    20 Burpees
    20 Goblet squats
    20 Burpees
    20 Kb overhead walking lunges

  • CFP GYMNASTICS:
    Spend 20min working on a weakness.
  • CFP BARBELL:
    Deadlift
    10-5-3-1-1-1-3-5-10

WOD – Thursday 2 August 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    10 Front Squats 80/60kg
    20 Chest to Bar Pull-Ups
    50 Double Unders
  • CROSSFIT LITE:
    3 Rounds:
    10 walking lunges (per leg)
    20 Ring rows
    100 Single skips
  • CFP GYMNASTICS:
    20mins rope climb practice
  • CFP BARBELL:
    Snatch
    20mins work up to a heavy single

WOD – Wednesday 1 August 2018

  • WORKOUT OF THE DAY:
    Hang Power Clean
    Heavy Set of 3
    followed by…

    3 Rounds:
    20 Hang Power Cleans 40/30
    20 Front Squats 40/30
    20 Push Press 40/30

  • CROSSFIT LITE:
    15min EMOM:
    0dd: 10 Push ups
    Even: 20 squats

    3 Rounds:
    20 Medball power cleans
    20 Medball front squats
    20 Medball push press

  • CFP GYMNASTICS:
    5 sets max distance handstand walk
    5 sets max handstand hold
    5 sets max push ups
  • CFP BARBELL:
    Back squats
    10-5-3-1-1-1-3-5-10

WOD – Tuesday 31 July 2018

  • WORKOUT OF THE DAY:
    Teams of 2
    8 Rounds For Time:
    40 SDHP 35/25kg
    200 Meter Medball run
  • CROSSFIT LITE:
    Teams of 2
    8 Rounds For Time:
    40 SDHP empty bar
    200 Meter run
  • CFP GYMNASTICS:
    5min AMRAP: Pull ups
    rest 3mins
    5min AMRAP: Ring dips
    rest 3mins
    5min AMRAP: Pistols
  • CFP BARBELL:
    Push press
    3-3-3-3-3
    Strict press
    5-5-5-5-5

WOD – Monday 30 July 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    30 Dumbbell Snatches (50/35)
    30 Box Jumps (24/20)
    30/21 Calorie row
    30 Toes to Bar
  • CROSSFIT LITE:
    20min AMRAP:
    30 Dumbbell Snatches 15/10kg
    30 Box step overs
    30 Kb swings
    30 Abmat sit ups
  • CFP GYMNASTICS:
    100 Hollow rocks
    Every time you break 10 push ups.
  • CFP BARBELL:
    Power snatch
    2-2-2-2-2
    Snatch pull
    3-3-3-3-3

WOD – Saturday 28 July 2018

  • SATURDAY SWEAT FEST!:
    4 Rounds:
    400m run
    20 pull ups
    30 push ups
    40 abmat sit ups
    50 air squats

WOD – Friday 27 July 2018

  • WORKOUT OF THE DAY:
    0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 60/40
    10:00 – 13:00 – Rest
    13:00 – 20:00 – 800m Run, Max Power Snatch 50/35
    20:00 – 23:00 – Rest
    23:00 – 27:00 – 400m Run, Max Thrusters 40/30
  • CROSSFIT LITE:
    0:00 – 10:00 – 1000m row, Max burpees
    10:00 – 13:00 – Rest
    13:00 – 20:00 – 750m row, Max kb swings
    20:00 – 23:00 – Rest
    23:00 – 27:00 – 500m row, Max wallballs
  • CFP GYMNASTICS:
    5 sets max ring dips
    5 sets max strict pull ups
    5 sets max push ups
  • CFP BARBELL:
    Deadlift
    Establish a 8RM

WOD – Thursday 26 July 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    2 Bar Muscle-ups
    4 Strict Hanstand Push-ups
    8 Dumbbell Hang Squat Cleans 22.5/15kg
  • CROSSFIT LITE:
    20min AMRAP:
    7 Jumping pull ups
    7 DB push press
    7 DB front squats
  • CFP GYMNASTICS:
    Tabata L-sit
  • CFP BARBELL:
    Muscle snatch
    5-5-5-5-5
    Power snatch
    3-3-3-3-3
    Snatch
    1-1-1-1-1

WOD – Wednesday 25 July 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    10 Power Cleans 60/40
    10 Burpees
  • CROSSFIT LITE:
    5 Rounds:
    10 Medball cleans
    10 Burpees
  • CFP GYMNASTICS:
    100 Ring rows for time.
    Focus on full range of motion.
  • CFP BARBELL:
    Press
    5-5-5-5-5
    Push press
    3-3-3-3-3
    Split Jerk
    1-1-1-1-1

WOD – Tuesday 24 July 2018

  • WORKOUT OF THE DAY:
    Front Squat
    Heavy Set of 2

    followed by…

    For time:
    30 Pull-ups
    50 Thrusters 20/15
    1,000 Meter Row

  • CROSSFIT LITE:
    15min EMOM:
    7 Goblet squats

    followed by…

    For time:
    30 Jumping pull ups
    50 Wallballs
    100 sdhp empty bar

  • CFP GYMNSTICS:
    Practice handstands
  • CFP BARBELL:
    Power clean
    3-3-3-3-3
    Push jerk
    3-3-3-3-3