Saturday 30th November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

50 Double Unders
10m Walking Lunges
20 Squats
10m Bear Crawl
20 Pushups
10m Inch Worm
20 V-situps

Metcon

Metcon (Time)

For time:
10 Thrusters, 42.5/30kg
15 Bar-facing burpees
20 Thrusters, 42.5/30kg
25 Bar-facing burpees
30 Thrusters, 42.5/30kg
35 Bar-facing burpees

Friday 29th November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

20 Squats
20 Shoulder Press
20 Lunges
20 Push Press
20 Pike Squats
20 Push Jerks

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1)

December 2013 Member of the Month

Tim Muir

Tim Muir

Tell us a little bit about yourself:
I am tall, quiet and skinny

When did you start CrossFit?
February  2013

My favourite WOD is:
Anything with Thrusters

My least favourite WOD is:
Anything with Overhead Squats

My favourite movement to do is:
Squats

If there was one movement that would be banned at CFP it would be:
Overhead Squats

After my first CrossFit workout, I felt:
Tired

My 2013 Goal is:
Keep Improving

My advice to new members would be:
Be Patient

Something you might not know about me is?
There is nothing else to know!

If I was to create a WOD called the ‘Tim’ it would be?
10 Thrusters 70/45kg
200m Run
20 Thrusters 60/40kg
200m Run
30 Thrusters 50/30kg
200m Run
40 Thrusters 40/25kg
200m Run
50 Thrusters 30/20kg
200m Run

Thursday 28th November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

8min AMRAP
50 Double Unders
20 Plank to Pushup
15 Bent Over Rows

Metcon

Metcon (5 Rounds for weight)

Five rounds of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Front squats
Increase the load each round. Round must be completed unbroken. Rest as necessary between rounds.

Wednesday 27th November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

600m Run

Metcon

Metcon (Time)

21-15-9 reps for time of:
Handstand push-ups*
Pull-ups
*Push Press 35/25kg

Metcon (AMRAP – Reps)

12min AMRAP
1min Box Jumps 24/20″
1min Wall Balls 20/14lbs

Tuesday 26th November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6min EMOM
5 Air Squats
5 Clean Pulls
5 Squat Cleans

Weightlifting

Front Squat (10-10-10-10-10)

Monday 25th November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 rounds:
20 Lunges
20 Deadlifts
5 Barbell Manmakers

Metcon

Metcon (Time)

Three rounds for time of:
Run 600 metres
50 Supermen
50 Sit-ups

Saturday 23rd November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

20m High Knees
20m Butt Kicks
20m Walking Lunges
20m Sumo Side Walk
10m Crab Walk
10m Bear Crawl

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Time Cap 40mins

Friday 22nd November

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Partner Warmup
100 Wallballs
Prone Hold

Metcon

Elizabeth (Time)

21-15-9
Clean
Ring Dips
Clean 60/40kg

Metcon

Metcon (AMRAP – Reps)

12min Partner AMRAP
Snatch 60/40kg
Run 200m
Alternate between Snatch and Run.
Scored on total Snatches