Tuesday 1st July

CrossFit Proficient – WOD

Warm-up

(No Measure)

6min EMOM
10m Bear Crawl
10m Broad Jumps
10 Shoulder Pushups

Strength

Thruster (3 x 6 @ 75%)

Conditioning

Metcon (Time)

3 Rounds:
50 Double Unders
25 Wall Ball 2 for 1’s 20/14lb

Monday 30th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run
15 Squats
15 Pushups
15 Lunges
15 KB Swings
15 Push Press
15 Hollow Rocks

Strength

Clean and Jerk (3 x 5 @ 85%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
7 Front Squats 80/60kg
10 O/H Lunges Left Leg 1.5/1pood
7 Burpees
10 O/H Lunges Right Leg 1.5/1pood

Saturday 28th June

CrossFit Proficient – WOD

In teams of 6 (3 Male/3 Female)

Warm-up

(No Measure)

In team of 6 (2 running at a time)
200m Run
Pushups
Wall Balls

Conditioning

Metcon (Time)

Complete 2 Rounds:
Males-
15 Hang Squat Cleans 50kg
30m Overhead Lunge 20kg

Females-
15 Hang Squat Cleans 35kg
20m Overhead Lunge 20kg
Time Cap: 12min
(each athlete must perform 2 rounds each)

Metcon (Time)

For Time:
Perform 18 Muscle Ups
(The order must be M/F/M/F/M/F)
Only 1 MU can be performed at a time Each athlete must attempt a MU. All failed reps will receive a 5 Burpee penalty to be complete prior to next athlete starting MU.

Once muscle Ups are completed- In the same order work your way through
15 SDHP 50/35kg
50 Double Unders
10 Pistols

Friday 27th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

5min AMRAP
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
1 Burpee

Strength

Squat Clean (4 Sets x 6 Reps @ 75%)

Conditioning

Metcon (Time)

6 Rounds:
400m Run
25 Burpees

July Member of the Month 2014

Lynsey JohnsonLunsey Johnson

Tell us a little bit about yourself
I am married to member Jason Bachmann and we have two very crazy kids Oliver 7 and Ruby 3.  I am a mental health nurse.  I am addicted to romance novels and I spend every moment possible in my PJs!

When did you start CrossFit?
I started crossfit April 2013 after Rachael encouraged me to have a go.  So I surprised Jase and told him we were joining!!  I owe Rach now because I LOVE it!

My favourite WOD is:
Hero WODS are always good.  I really enjoy partner WODs that I do with Jase. Fight gone bad and filthy fifty are great once finished!!

My least favourite WOD is
7  minutes of burpees is the worst WOD ever!

My favourite movement to do is:
Does laying on the ground after finishing a WOD count as a movement because if it does that’s  my favourite one!

If there was one movement that would be banned at CFP it would be:
Inch Worm

After my first CrossFit workout, I felt:
After my first CF workout I knew I wanted to come back!

My 2014 Goal is:
My goal for 2014 is to improve on my running, pull ups and box jumps.

My advice to new members would be:
My advice to new members would be just to come along and give it a 

Something you might not know about me is?
I am addicted to Haigh’s and peanut m&ms but I am pretty sure everyone knows that! I still love New Kids on the Block and went to their concert in Adelaide a couple of years ago, we were front row to where they came off stage and I was so excited when they walked past and touched my hand that I thought I would pass out.

If I was to create a WOD called the ‘Lynsey’ it would be?
5 rounds:
20 pull ups
20 box jumps
600 m run
20 push ups
20 sit ups

Thursday 26th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

Tabata:
Lunges
Pushups

Strength

Back Squat (2-2-2-2-2-2-2)

Conditioning

Burgener Warm-up (No Measure)

1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Wednesday 25th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
2x 30m Shuttle Run
10m Walking Lunge
10m Toy Soldiers
20 Leg Swings (each side)

Conditioning

5k Run (Time)

Max Effort 5k Run

Strength

Push Press (1RM)

Tuesday 24th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

6min EMOM:
15 Lunges
10 Pike Squats
5 Ring Rows

Skill

Double-Unders (Max Unbroken Reps)

Conditioning

Roy (Time)

5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups

Monday 23rd June

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
8 KB Swings
8 Snatch Pulls
8 Goblet Squat
8 Deadlifts
8 KB High Pull
8 Push Press

Strength

Squat Snatch (3RM)

Conditioning

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Saturday 21st June

CrossFit Proficient – WOD

RxIt WOW 3

Warm-up

(No Measure)

4 Rounds:
100m Run
20 SDHP
15 Wall Balls
20 Russian Twists

Conditioning

3.1: Metcon (AMRAP – Reps)

5min 3 Max Efforts
Rx: Chest to Bar Pull Ups
L1: Pull Ups
L2: Band Assisted Pull Ups
L3: Ring Rows

3.2: Metcon (AMRAP – Reps)

10min AMRAP
Rx: 5 HSPU’s, 10 Overhead Static Lunges Alternating Left and Right 50/35kg, 15 Toes to Bar
L1: 5 Hand Release Push Ups, 10 Overhead Static Lunges Alternating Left and Right 40/25kg, 15 Knees to Elbows
L2: 5 Hand Release Push Ups, 10 Front Rack Static Lunges Alternating Left and Right 40/25kg, 15 Sit Ups
L3: 5 Hand Release Ladies Push Ups, 10 Front Rack Static Lunges Alternating Left and Right 30/15kg, 15 Sit Ups