WOD – Monday 13 March 2017

  • METCON:
    21min AMRAP
    8 Ring Muscle Ups
    14 Back Squats
    30/20 Cal Row

    *Back squats from the ground

  • MIDLINE:
    Accumulate 3 Min L Sit hold
    (In as little sets as possible)

    2 Min Rest

    Accumulate 3 minute plank
    (in as little sets as possible)

  • CFP PERFORMANCE:
    4 Rounds
    Strict Press 5×5 @ 72.5% of 1 RM strict Press
    Max effort KB bent over row (24/16)
    Max effort Strict Pull-ups

    Rest as needed in between (aim for more than last week)

  • CFP+:
    Handstand practice

WOD – Friday 10 March 2017

  • OLYMPIC LIFTING:
    12min EMOM
    1 Power Clean + 2 Push Jerks
    @ 80% 1RM C+J
  • METCON:
    For time (CAP 12min)
    1K Run
    30 Clean and Jerks 60/40kg
  • CFP LITE:
    For time (CAP 12min)
    1K Run
    30 Burpees

WOD – Monday 6 March 2017

  • OLYMPIC LIFTING:
    Snatch
    15Mins build to 1RM
    1 Full Snatch + 1 Hang Snatch
  • METCON:
    3rft (CAP 14min)
    21 Abmat Sit Ups
    15 OHS 50/35kg
    90 Double Unders
  • CFP LITE:
    3rft (CAP 14min)
    30 Sit Ups
    30 squats
    200 single skips
  • CFP PERFORMANCE:
    4 Rounds
    Max effort strict press @ 50% of 1RM
    Max effort KB bent over row (24/16)
    Max effort Strict Pull-ups
    Rest as needed in between
  • CFP PLUS:
    Rope climb practice

WOD – Thursday 2 March 2017

  • STRENGTH:
    Strict Chest 2 Bar pull-ups
    5-5-5-5-5
  • METCON:
    15min AMRAP
    50 Wall Balls
    40 Cal Row
    30 Overhead Squats @ 40/30kg
  • CFP LITE:
    15min AMRAP
    50 Air squats
    40 Kb swings 16/12kg
    30 Lunges
  • CFP PERFORMANCE:
    Active Recovery
    20-30min slow jog/swim
  • CFP+:
    Turkish get-ups
    60 Alternating reps as heavy as possible.

WOD – Tuesday 28 February 2017

  • METCON:
    3 Rounds For Time
    800m Run
    3 Rope Climb
    12 Thrusters 40/30kg
  • CFP LITE:
    3 Rounds for time:
    400m run
    15 ring rows
    10 wallballs
  • MIDLINE:
    3 Rounds
    20 Med Ball Sit Up
    20 Russian Medball Twists
    20 Hollow Rocks
  • CFP PERFORMANCE:
    3 Rounds for time:
    10 Hang power cleans @ 60%-70% of 1RM clean and Jerk
    12 Chest to bars
    1min Max cal Row
    REST 3min (REST an extra 2min after last round – 5min total)
    3 Rounds
    12 Shoulder to overhead @ above weight
    12 Toes to bar
    1min Max cal row
    REST 3min (REST an extra 2min after last round – 5min total)
    30 Burpee muscle ups for time
  • CFP+:
    Open gym
    Choose a weakness and work on it.

WOD – Monday 27 February 2017

  • METCON:
    3 Rounds for time: (CAP 15min)

    30 Toes to bar
    15 Deadlifts 120/80kg
    15 Bar Facing Burpees

  • GYMNASTICS:
    10 min EMOM:
    Opt 1: 1-3 Strict MU
    Opt 2: 3-6 MU
    Opt 3: 1-5 False Grip PU
    Opt 4: 5-10 False Grip Ring Row
  • CFP LITE:
    3 rounds:
    30 Abmat situps
    25 kb swings
    25 push ups
  • CFP PERFORMANCE:
    Strength Circuit 4 Rounds (Not for time)
    5 strict press + 10 push press @ 80% of 1RM strict Press
    10 single leg each side romanian deadlift @ 35% of deadlift
    Top of dip hold – Accumulate 20-25 seconds
    30 second hollow hold
    Bottom of Dip hold – Accumulate 20-25 seconds
  • CFP+:
    Ring dip practice

WOD – Thursday 23 February 2017

  • METCON:
    4 Rounds for time: (CAP 22min)
    400m Run
    40 Air Squats
    15 Burpee Box Jump Overs
  • MOBILITY:
    Choose a tight muscle and spend 10mins stretching.
  • CFP PERFORMANCE:
    20min slow run or row.
  • CFP LITE:
    4 rounds:
    200m run
    20 squats
    10 burpees
  • CFP+:
    Open gym.
    Choose a weakness and work on it.

WOD – Wednesday 22 February 2017

  • STRENGTH:
    Bench Press
    3-3-3-3-3 @ 85% of 1RM
  • METCON:
    9min AMRAP

    3 Clean and Jerks 60/40
    3 C2B Pull Ups
    6 Clean and Jerks
    6 C2B Pull Ups
    9 Clean and Jerks
    9 C2B Pull Ups
    12 Clean and Jerks
    12 C2B Pull Ups
    etc..

  • CFP LITE:
    9min AMRAP:
    3 Kb swings
    3 ring rows
    6 Kb swings
    6 ring rows
    9 Kb swings
    9 ring rows
    etc..
  • CFP PERFORMANCE:
    Power Snatch + Hang Snatch
    15min EMOM:
    Start @ 65% – increase every 1-3 if you’re moving well.
  • CFP +:
    Abs:
    2 rounds:
    50 Toes to bar
    50 Hollow rocks
    50 Sit-ups

WOD – Tuesday 21 February 2017

  • STRENGTH:
    Overhead Squats
    12-12-12 @ 65% of 1RM
  • METCON:
    Crossfit Open 16.4
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts 100/60
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

  • CFP LITE:
    13min AMRAP:
    25 Medball cleans
    25 Squats
    25 Kb swings
    25 Push ups
  • CFP PERFORMANCE:
    3 Rounds
    8 Front Squats @ 80/50kg
    12 Handstand pushups
    400m Row REST 3min
    (REST an extra 2min after last round – 5min total)
    30 Front rack lunges for time @ Same as above weight
    *Every drop: 15 cal Row
  • CFP +:
    Bar muscle-ups

WOD – Monday 20 February 2017

  • METCON:
    7 rounds for time:
    7 thrusters 40/30
    7 lateral burpees
  • CFP LITE:
    7 rounds for time:
    7 wallballs
    7 burpees
  • CONDITIONING:
    50 toes to bat in as little sets as possible.
  • CFP PERFORMANCE:
    Row intervals
    5 x 20 sec on / 40 sec off
    Rest 2mins
    4 x 15 sec on / 15 sec off
    Rest 2mins
    5 x 30 sec on / 30 sec off
    Rest 2mins
    5 x 15 sec on / 15 sec off
    Rest 2mins
    5 x 40 sec on / 20 sec off
    Rest 2mins
    5 x 15 sec on / 15 sec off
  • CFP+:
    Pistol practice