Thursday, 30 August 2012

WOD 31-8-2012

A) 5 rounds :
1 Power snatch
5 OH Squat
Rest 60 secs between rounds

B) 1 min max rep push jerks 70/40kg

Straight into

100 burpees
At the turn of every minute perform 7 pull ups
(10 min time cap)

Straight into

1 min max rep KB swings 32/16 kg.

C) 3 rounds
30 secs shuttle run
30 secs rest

Wednesday, 29 August 2012

WOD 30-8-2012

A) Set a new 1RM strict press

B) 12 min AMRAP
10 Plate ground to overhead 20/10kg
10 Walking lunge with plate overhead 20/10kg
10 plyo push ups

C) 10 candlestick to lever

Tuesday, 28 August 2012

WOD 29-8-2012

Todays WOD comes courtesy of Craig Woolham. Both Craig and Nicola have been training at our facility for the past couple of months before they embark on a new life down under next week.
It has been a real pleasure to have them with us and they will be missed around here. I can say from everyone at CFPT that we wish them all the happiness in their future together in Oz.
Oh I forgot to mention its Craig's Birthday so he should be doing Fran, but Ill let him off.

The Woolham's Leaving/Birthday Wod
For time:
Check In : 400 m run
38 hang clean thrusters 50/30 kg (every time bar is put down - 10 bar hops. Only rest at mid thigh)
38 double unders
38 burpee box jumps
38 double unders
38 kb swings 32/16 kg ( every time kb is put down 10 kb hops)
38 double unders
Check out : 400 m run

Monday, 27 August 2012

WOD 28-8-2012

A) Set a new 1RM deadlift

B) Every 90 secs for 15 mins (10 rounds in total)
30 double unders
10 pull ups
3 ground to overhead 60/40kg

For every missed round perform a 5 burpee penalty

Friday, 24 August 2012

7pm CLASS

Remember guys there is NO 7pm class tonight

WOD 24-8-2012

A) Spend 10-15 mins on a weakness

B)In pairs
5 min AMRAP
Power Cleans 60/40kg
Rest 1 min
5 min AMRAP
Wall balls 9/4kg
Rest 1 min
5 min AMRAP
Burpees
Rest 1 min
5 min AMRAP
Double Unders

Wednesday, 22 August 2012

WOD - 23/08/2012

A) Strict Press
2-2-2-2-2 @ 90% 1RM

B) 'Chipper'

1 Mile Run
50 Air Squats
45 Sit Ups
40 Box Jumps
35 Push Ups
30 Pull Ups
25 KB Swings
20 Burpees
15 Ring Dips
10 Wall Ball
5 Hand Stand Push Ups

C) 3 x Max Effort
Ring Pulls to failiure straight into strict press @ 60% 1RM

WOD - 23/08/2012

A) Tekkers
Practice muscle up progressions.
Max effort if you've got them already.

B) 'FRAN'
21-15-9
Thrusters 40/30KG
Pull Ups

C) 3 x Max Effort back extensions.


Monday, 20 August 2012

WOD - 21/08/2012

A) Snatch
1-1-1-1-1

B) On the minute for 15 minutes perform-
2 x Squat Clean @ 80% 1RM
20 Double Unders

C) 3 x Max Effort Plank

WOD - 20/08/2012

A) Deadlift
2-2-2-2-2 @ 90% 1RM

B) Complete 5 rounds for time:
20m Bear Crawl
3 Deadlifts - 140/80Kg
10 Burpees over the bar

C) Tabata air squat
Rest down stairs!

Thursday, 16 August 2012

WOD 17-8-2012

Great effort by all last night in FIGHT GONE BAD. The place was buzzing and everybody smashed it to pieces. Outstanding effort!!!

A) Tekkers - Hand stand walks/ hand stand holds.
If you are unable to do a handstand walk/hold, practice them assisted with a partner.

B) For time :
Run 1200 m
50 thrusters 30/20 kg
30 pull ups

Rest 3 mins

C) "ANNIE"
50,40,30,20,10 reps of :
Double unders
Sit ups

** Your score is the total time for B and C combined including your 3 minute rest time.

Wednesday, 15 August 2012

WOD 16-8-2012

A) Strict press
3,3,3,3,3 @ 80% 1RM

B) "FIGHT GONE BAD"
1 round = 1 min on each station for max reps
Wall balls 9/4kg
Sumo deadlift high pull 35/25 kg
Box jumps 24/20"
Push press 35/25 kg
Row for calories

Rest 1 min and repeat for a total of 3 rounds.

C) 3 x 10 band pull aparts

Tuesday, 14 August 2012

WOD 15-8-2012

A) Back Squat
5,5,5,5 @ moderate weight
5 secs lowering phase of lift. Explosive out of the bottom.

B) 15 min AMRAP
5 SDHP 50/30k
10 KB swing 24/16kg
20 Air squat
100m run

Monday, 13 August 2012

WOD 14-8-2012

Today we celebrate the birth of young Efan Oates with a WOD devised by his Dad - Mr 'NO REP' Oates.
Let's all turn up and celebrate Efan's birth the only way we know how.

"EFAN"
For time:
50 double unders

4 rounds of:
4 squat clean double thrusters 45/30kg
8 turkish get ups 24/16kg
12 wall walks
400m medicine ball carry

50 double unders

Sunday, 12 August 2012

WOD 13-8-2012

A) Deadlift
3,3,3,3,3 @ 85% of 1RM

B) 3 rounds of :
15 hang power cleans 60/40kg
15 plate burpees
On completion of WOD immediately perform 150 double unders

C) GHD raises 3 x 10
Add weight if necessary.

Thursday, 9 August 2012

WOD 10-8-2012

A) Spend 10-15 mins working a weakness

B) For time :
10,9,8,7,6,5,4,3,2,1 power cleans 60/40kg
5,10,15,20,25,30,35,40,45,50 double unders

C) 10 candlestick to lever
3x max effort hollow rocks

Wednesday, 8 August 2012

WOD 9-8-2012

A) Strict press
5,5,5,5,5 @ 70% 1RM

B) 12 min AMRAP
10 pull ups
Bear crawl to opposite side of gym
10 KB swings 24/16 kg
Bear crawl back to pull up bar

Tuesday, 7 August 2012

WOD 8-8-2012

A) Heaving snatch balance
2-2-2-2-2 (progressive loading)

B) On the minute for 10 minutes perform :
3 hang power cleans @ 70 % of your 1RM power clean
10 wall balls

Perform a 5 rep burpee penalty for every rep missed.

C) 3 x max effort holding the plank position
Rest 1 min between efforts.

Monday, 6 August 2012

WOD 7-8-2012

A) 2 min max reps
 Shoulder press 40/20 kg
rest 1 min
2 min max reps
Push press 40/20 kg
rest 1 min
2 min max reps push jerk 40/20 kg

B) 3 rounds for time of:
Run 400 m
21 KB swings 24/16 kg
21 box jumps 24/20"

Sunday, 5 August 2012

WOD 6-8-2012

A) Deadlift
5,5,5,5,5 @ 65%1RM

B) 21-15-9 reps of
Thrusters 40/30 kg
Pull ups

C) 3 x 20 m backward band sprints

Thursday, 2 August 2012

WOD - 03/08/2012

A) As many rounds as possible in 8 minutes:

5 Deadlifts - 100/60kg
25 Double Unders

Rest 3 mins

B) As many rounds as possible in 8 minutes:

5 Push press - 50/30Kg
100m run

Rest 3 mins

C) As many rounds as possible in 8 minutes:

5 Power Clean 50/30Kg
25 Double unders.

Wednesday, 1 August 2012

WOD - 02/08/2012

A) Strict Press
Find a new 1RM

B) For time

50 Double Unders

21-15-9
Back Squat @ BW
Burpees

50 Double Unders