Saturday 27th September

CrossFit Proficient – WOD

Barbells for Boobs

Warm-up

()

Conditioning

Helen Meets Grace (Time)

Partner WOD

Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts.

3 Rounds for time

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull ups

then…

30 Clean and jerks 60/42.5kg

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

October Member of the Month 2014

Phil Daw

Getting4

When did you start CrossFit?
4/3/13

My favourite WOD is:
Anything Heavy

My least favourite WOD is
Anything with running

My favourite movement to do is:
Deadlift

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

After my first CrossFit workout, I felt:
I felt dead and happy at the same time. I didn’t think i could have completed what I did.

My 2014 Goal is:
To do a muscle-up

My advice to new members would be:
Don’t give up and have fun, the rewards are worth it.

Something you might not know about me is?
I am a nerd!

If I was to create a WOD called the ‘Phil’ it would be?

5 rounds of:
10 Deadlifts 100/70kg
20 Pull-ups
30 box jumps

September Member of the Month 2014

Lauren Cubitt

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When did you start CrossFit?
Around June 2013

My favourite WOD is:
Any strength with a bar!

My least favourite WOD is
Anything with pull-ups

My favourite movement to do is:
Clean and jerk

If there was one movement that would be banned at CFP it would be:
Any animal movements

After my first CrossFit workout, I felt:
Exhausted

My 2014 Goal is:
To just keep getting stronger

My advice to new members would be:
To keep at it, it’s tough to begin but then one day it all clicks and becomes easy

Something you might not know about me is?
I spend more time with my dog then I do with people!

If I was to create a WOD called the ‘Lauren’ it would be?
Groups of 3 people:
30 second handstand hold buy in each
Then:
200m MB run
80 sumo deadlift high pull 40/30kg
200m MB run
70 push jerk 60/40kg
200m MB run
60 power cleans 60/40kg
200m MB run
50 deadlifts 120/90kg
200m MB run
40 hang cleans 60/40kg
200m MB run
30 push press 60/40kg
200m MB run
20 power snatches 50/30kg
200m MB run
10 front squats 60/40kg
Then:
30 second hand stand hold buy out

Saturday 6th September

CrossFit Proficient – WOD

Warm-up

()

Conditioning

Lauren (Time)

Groups of 3 people:

30 second handstand hold buy in

Then:
200m MB run
80 sumo deadlift high pull 40/30kg
200m MB run
70 push jerk 60/40kg
200m MB run
60 power cleans 60/40kg
200m MB run
50 deadlifts 120/90kg
200m MB run
40 hang cleans 60/40kg
200m MB run
30 push press 60/40kg
200m MB run
20 power snatches 50/30kg
200m MB run
10 front squats 60/40kg
Then:

30 second handstand hold buy out

– Handstand Hold completed 1 after the other
– Team runs together

Friday 5th September

CrossFit Proficient – WOD

Warm-up

()

Conditioning

Baird (AMRAP – Reps)

MEN: 13 minutes
600m run buy in, 2min CAP on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.

then into

3 Rounds AMRepsAP
WOMEN: 14 minutes
600m run buy in, 3min CAP on the 3min mark the 1 min rounds
commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.

then into

3 Rounds AMRepsAP
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Thursday 4th September

CrossFit Proficient – WOD

Warm-up

()

Conditioning

Abbate (Time)

For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile

Wednesday 3rd September

CrossFit Proficient – WOD

Warm-up

()

Conditioning

McDonald & Galagher (Time)

2 Mates, 2 Heroes, 2 Rounds, 1 WOD

As an idividual or as a 2 person team.

2 rounds for time of:
200m run
16 reps 24/16kg KBS, 16 reps pull ups, 16 reps 50/30kg front squat
200m
14 reps 24/16kg KBS, 14 reps pull ups, 14 reps 50/30kg front squat
200m
12 reps 24/16kg KBS, 12 reps pull ups, 12 reps 50/30kg front squat

Tuesday 2nd September

CrossFit Proficient – WOD

Warm-up

()

Conditioning

Wood (Time)

5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute