Sunday, 30 December 2012

WOD 31-12-2012

Final WOD of 2012 at CFPT!!!
Have a great new year guys, let's see it off in style!!!

A) TABATA
Deadlift 80/60kg
Burpees

Alternate between the two movements
20 secs work, 10 secs rest for a total of 8 mins.

B) 5 rounds for time :
10 kb swings 32/24 kg
5,10,15 metre shuttle run

C) Mobilise

Thursday, 27 December 2012

WOD 28-12-2012

Welcome back after Xmas everybody. Let's get after the excess baggage!!!

2 rounds for time :
Run 800 m
30 burpees
30 front squat 50/30kg
30 toes 2 bar
30 power clean 50/30 kg

Sunday, 23 December 2012

WOD 24-12-2012

A) Front squat
3-3-3-3-3 @ 85% 1 RM

B) 20 min AMRAP
10 push press 50/30 Kg
10 box jump 24/20"
10 kb swing 24/16 kg
100 m run

Last WOD at CFPT before the festivities begin.
In the words of Mr Boden "JUST ENJOY IT"

Thursday, 20 December 2012

WOD - 21/12/12 'The 12 Days Of Christmas'

“12 DAYS OF CHRISTMAS”
For Time

1 Christmas Power Snatch (40K / 30K)

2 Pull-ups

3 Burpees

4 Ring Dips

5 Sit-ups

6 Push-ups

7 Air-Squats

8 Slam Ball (9K/4K)

9 Box Jumps (30"/20")

10 Wall-Balls (9K /4K)

11 KB Swings (32K /16K)

12 Thrusters (40K / 30K)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
 


Could someone please load up a Pod with some Christmas tunes ready for this session please!!

Wednesday, 19 December 2012

WOD 20-12-2012

A) 3 x max reps strict pull ups

B 7 rounds of :
In 2 mins
Run 200 m, in the remaining time perform :
Double unders on the even mins
SDHP on the odd mins 40/30 kg

Rest 1 min between rounds

C) Mobilise

Tuesday, 18 December 2012

WOD 19-12-2012

A) Push Jerk
3-3-3-3-3 @ 85%1RM

B) 10,9,8,7,6,5,4,3,2,1 reps of:
Deadlift
Hang power clean
Push press

All performed with 60/40 kg

C) Mobilise

Monday, 17 December 2012

WOD 18-12-2012

FILTHY FIFTY

For time:

50 box jumps 24/20"
50 jumping pull ups
50 Kb swings 24/16kg
50 step walking lunge
50 knees to elbow
50 push presses 20kg
50 back extensions
50 wall ball shots 9/6kg
50 burpees
50 double unders

Sunday, 16 December 2012

WOD 17-12-2012

A) Back Squat
3-3-3-3-3 @ 85% 1RM
Immediately after each set perform 5 box jumps 24/20"

B) 10 min AMRAP
5 power cleans 60/40 kg
10 hand release push ups

C) Mobilise

Thursday, 13 December 2012

WOD 14-12-2012

A) E.M.O.M for 10 mins
1 power snatch
2 hang snatch

Rest 5 mins

B)10 min AMRAP
5 toes 2 bar
7 KB swings 24/16kg
9 box jump 24/20"

Wednesday, 12 December 2012

WOD 13-12-12

A) Spend 10-15 mins practicing a weakness

B) 10,9,8,7,6,5,4,3,2,1 reps of :
SDHP 50/30 kg
Burpees

C) 3 x max effort pull ups (any variation)

D) 1 attempt of max rep double unders

Tuesday, 11 December 2012

WOD 12-12-2012

A) strict press
5-5-5-5-5 @ 80%1RM

B) 5 rounds for time:
10 hang power clean 60/40 kg
20 wall balls

C) 3 x 20 m band sprints

Monday, 10 December 2012

WOD 11-12-2012

A) 10 mins to complete the following :
20-20-50-75-100 unbroken double unders.

B) "HELEN"
3 rounds for time
Run 400 m
21 KB swings 24/16 kg
12 pull ups

C) Mobilise

Sunday, 9 December 2012

WOD 10-12-2012

A) Deadlift
5,5,5,5,5 @ 80% of 1RM

B) Pendlay row
3-3-3-3-3

C) 5 rounds for time:
15 ground to overhead 20/10 kg plate
15 oh walking lunge 20/10 kg plate
15 plyo push ups

Thursday, 6 December 2012

WOD 7-12-2012

A) Weighted lunge
5-5-5-5 (each leg)

B) 5 min AMRAP
5 toes 2 bar
5 burpees

Rest 1 min

5 min AMRAP
7 wall balls
20 double unders

Rest 1 min

5 min AMRAP
5 SDHP 32/24 KB
5 KB swings 32/24
100 m run

C) Mobilise

Wednesday, 5 December 2012

WOD 6-12-2012

A) 3 x max effort handstand push ups.

B) For time:
Check in 150 double unders
3 rounds of
10 deadlift
7 hang power clean
5 push jerk
Run 400m
2 rounds
10 deadlift
7 hang power clean
5 push jerk
Run 400m
1 round
10 deadlift
7 hang power clean
5 push jerk

Check out - 75 double unders

C) Mobilise

Tuesday, 4 December 2012

WOD 5-12-2012

A) Snatch
3-3-3-3-3

B) 12 min AMRAP:
Run 200 m
7 Overhead Squat 50/30kg
9 box jumps 24/20"

C) Mobilise

Monday, 3 December 2012

WOD 4-12-2012

A) Spend 10-15 mins working a weakness. Pick one movement and attack it!!!

B) On the minute for 10 mins perform
5 deadlift 100/60 kg
8 pull ups
AMRAP of hand release press ups.

Your score is the total amount of press ups over the 10 mins

C) 3 x max effort l-sit holds
3 x 10 barbell roll outs

Sunday, 2 December 2012

WOD 3-12-2012

A) Front Squat
5-5-5-5-5 @ 80-85% 1RM.

B) Push/Power Jerk
5-5-5 @ 80% 1RM

C) 21-15-9 reps
GTOH 50/30kg
Burpees