Saturday 31st January

CrossFit Proficient – WOD

Warm-up

(No Measure)

As a group complete in any order:

3km Row

40 Tyre Flips

2km Run

150 Ring Rows

Conditioning

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Friday 30th January

CrossFit Proficient – WOD

Warm-up

(No Measure)

6 min AMRAP:

10 SDHP

8 Wallballs

10 Ring Rows

8 Step Ups

Strength

Snatch Pull (1-1-1-1-1-1)

Conditioning

Metcon (Time)

21-15-9

KB Snatch Left Arm 24/16kg

KB Snatch Right Arm 24/16kg

Pull-ups

Thursday 29th January

CrossFit Proficient – WOD

Warm-up

(No Measure)

50 Star Jumps, then 3 Rounds of:

3 Squat Cleans

3 Power Cleans

2 Burpees

3 Push Jerks

3 Split Jerks

2 Burpees

Weightlifting

Clean and Jerk (7-7-7-7-7)

Conditioning

Metcon (10 Rounds for time)

10 Rounds:

100m Sprint

Rest 90secs

Wednesday 28th January

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run, then:

10 Alternating Arm KB Cleans

15 Squats

8 Alternating Arm KB Cleans

10 Squats

6 Alternating Arm KB Cleans

5 Squats

Then Run 200m

Strength

Power Clean (6 x 2 @ 95%)

Conditioning

Metcon (Time)

3 Rounds:

10 OH Squats 60/40kg

50 Double Unders

February Member of the Month 2015

337e4bce-85f5-4f2f-8bed-13020c07a73c-200x200Adam Bunce

Tell us a little bit about yourself?
I work, I study, I gym, I crossfit and I have over a 2kd at Call of Duty

When did you start CrossFit?
Jan 2014

My favourite WOD is:
Any WOD that leaves me in the fetal position for at least 10 minutes

My least favourite WOD is:
If it’s got thrusters in it, I’m not going to have fun. Oh yeah, or wall balls!

My favourite movement to do is:
Deadlift, or bicep curls…sun’s out guns out!

If there was one movement that would be banned at CFP it would be:
Thrusters!

After my first CrossFit workout, I felt:
Like dying…

My 2015 Goal is:
Improve overall strength and fitness

My advice to new members would be:
Stick with it, it only gets easier…yeah right!

Something you might not know about me is?
I used to be a state swimmer

If I was to create a WOD called the ‘Adam’ it would be?
400-meter run buy in(5 rounds)
20 deadlifts 60/40kg
20 box jumps 24/20″
20 push-press 40/30kg
20 wall balls 20/14lb
20 hang power clean 60/40kg
400-meter run buy out

Tuesday 27th January

CrossFit Proficient – WOD

Warm-up

(No Measure)

4 Rounds of:

20 Skips

3 Push Ups

5 MB Cleans

7 SDHP

Strength

Shoulder Press (1-1-1-1-1)

Conditioning

Metcon (Time)

5 Rounds:

7 Squat Cleans 70/45kg

14 KB Swings 24/16kg

Monday 26th January

CrossFit Proficient – WOD

Australia Day

Warm-up

(No Measure)

20m Walking Lunges

10 Star Jumps

20m Sumo Sidewalk

10 Mountain Climbers

20m Toy Soldiers

Conditioning

Metcon (Time)

Four rounds for time of:

200m Run

20 Push-ups

200m Run

20 Pull-ups

200m Run

20 Sit-ups

200m Run

20 Squats

Saturday 24th January

CrossFit Proficient – WOD

Priscilla’s Member of the Month WOD

Warm-up

(No Measure)

Run 30m

10 V Ups

Run 30m

10 Shoulder Push Ups

Run 30m

10 MB Squat Cleans

Run 30m

10 Pike Squats

Run 30m

Conditioning

Priscilla (Time)

3 Rounds:

10 handstand push ups

20 hang power cleans 40/30kg

30 box jumps

40 MB sit ups

50 double unders

800m run

Friday 23rd January

CrossFit Proficient – WOD

Warm-up

(No Measure)

Whilst 2 Athletes row 500m, rest of group AMRAP:

8 Wallballs

5 Push Ups

8 Alternating Lunges

5 SDHP

Keep repeating until all Athletes have rowed.

Strength

Back Squat (1-1-1-1-1-1)

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Thursday 22nd January

CrossFit Proficient – WOD

Warm-up

(No Measure)

Kettlebell Ladder:

100 KB Swings (Gradually increase weight)

Strength

Deadlift (3-3-3-3-3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

400m Run

10 L-Pull-ups

15 Supermen

20 Weighted Sit-ups 15/10kg