Tuesday 1st April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

In Pairs:
15 Ring Rows
15 Lunges
20 MB Toss
15 Ring Rows
15 Lunges

Strength

Front Squat (2RM)

Conditioning

Special Mary (Time)

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Monday 31st March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:
200m Run
5 Snatch Pull
5 Single Arm KB Clean

Strength

Power Snatch (3-3-3-3-3)

Conditioning

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Saturday 29th March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

400m Run
20 Wall Balls
20 Deadlifts
20 Tuck Jumps
20 Clean Pulls

Conditioning

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:
5 Double Unders
3 Thrusters 85/60kg

Metcon (AMRAP – Rounds and Reps)

7min AMRAP
5 Box Jumps 30/24″
3 Cleans, 102.5/70kg

Friday 28h March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6min EMOM
5 Shoulder Pushups
10 Lunges
5 Jumping Pullups

Strength

Push Jerk (5 x 2 @ 95%)

Conditioning

Metcon (Time)

3 rounds:
21 Power Snatch 50/35kg
27 L Pull-ups
27 V-Ups

Thursday 27th March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

10 Marguerita’s
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Strength

Power Clean (3,3,3,3,3)

Conditioning

Metcon (AMRAP – Reps)

Complete in 9mins:
2mins Burpees
2mins MB Situps 20/14lbs
2mins Inverted Burpees
1min Burpees
1min MB Situps 20/14lbs
1min Inverted Burpees
The Inverted Burpee: Starting supine, kip ( or sit-up and roll) to standing, kick-up to handstand.

Wednesday 26th March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5min AMRAP
8 KB SDHP
10m KB Walking Lunge
8 KB Swings
10m KB Bear Crawl Push

Strength

Back Squat (3 x 6 @ 70%)

Conditioning

Metcon (Time)

For time:
50 L Pull-ups
50 Squat Cleans 50/35kg
50 L Pull-ups

Tuesday 25th March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:
20 Star Jumps
10m Kosak Walk
10 Burpees
10m Bear Crawl

Conditioning

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
Time Cap: 45mins

Monday 24th March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run
10 Shoulder to Overhead
10 Overhead Squats
10 Bent Over Row
10 HSPU
10 Situps

Strength

Squat Snatch (3 x 5 @ 75%)

Conditioning

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
*60 SDHP in place of Row

Saturday 22nd March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

In Partners:
200m Run/Ring Rows
200m Run/Burpees

Conditioning

Metcon (AMRAP – Reps)

AMRepsAP in 15mins:
1min: Air Squats
2mins: Double Unders
3mins: Push-ups
4mins: Supermen
5mins: Pull-ups

Metcon (Time)

15 Thrusters 60/40kg
21 SDHP 60/40kg
12 Thrusters 60/40kg
15 SDHP 60/40kg
9 Thrusters 60/40kg
9 SDHP 60/40kg

April Member of the Month

Matt Kondos

Tell us a bit about yourself
I am a 24 year old electrician. I Still live at home. I have 2 brothers and a sister. I think I’m obsessed with crossfit.

When did you start crossfit?
I started crossfit in February 2013.

My favourite WOD is:
Any chipper WOD that involves Olympic lifts

My least favourite WOD is:
I don’t have a least favourite

My favourite movement to do is:
Squat snatch

If there was one movement that was banned from CrossFit Proficient what would it be:
Singles

After my first crossfit workout I felt:
addicted!

My 2014 goal is:
to train hard and hopefully make regionals in 2015

My advice to new member would be:
never give up, push through the pain and enjoy the reward at the end of the WOD

Something you might not know about me is:
I can’t touch my shoulders and I have 11 toes

If I was to create a WOD called the Matt what would it be?
A chipper WOD for time
25 thrusters 60/40kg
25 toes to bar
25 double unders
25 pull-ups
25 wall balls 20/14lb
25 snatches 60/40kg
25 push-ups
25 squat cleans 60/40kg
25 box jumps 24/20″
25 Shoulder to overhead 60/40kg
100m Front rack walking lunge 30/20kg