Monday 1st June

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run

100 Skips

Then 2 Rounds of:

20m Toy Soldiers

15 KB Swings

20m KB Bottoms Up Carry

15 Clean High Pulls

Skill

A: Hang Power Clean

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Work with a partner

20 minute AMRAP:

3, 6, 9, 12…Hang power cleans 60/40kg

5,10, 15, 20…Wall balls 9/6kg

Every 5 minutes the pair must run 200m, carry on where you left off
– Partner 1 does 3 hang power cleans & 5 wall balls 9/6kg, followed by partner 2

– Partner 1 does 6 hang power cleans & 10 wall balls 9/6kg, followed by partner 2…etc

The goal is for each partner to maintain UNBROKEN rounds for as long as possible. Push yourselves hard on this one team, and cheer on your partner!

Saturday 30th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

5min Circuit*:

Skipping

Battling Ropes

Running

Ring Rows

Tyre Flips

Rowing (cals)

*must complete at least 10 reps /cals or 100m of the movements.

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes of:

15 Wall Ball Shots

5 Power Cleans 60/40kg

3 Overhead Squats 60/40kg

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes of:

50 Double-unders

15/12 Calories Rowing

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes of:

200m run

5 Deadlifts 102.5/70kg

3 Ring Muscle-ups

Rest 9 minutes between workouts

Friday 29th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

100 Skips

50 Star Jumps

40 Squats

30 Sit Ups

20 Push Ups

10 Jumping Lunges

Skill

A) The clean & barbell cycling

B) Burpee efficiency tips

Conditioning

8 x 90 seconds on : 90 seconds rest. Alternate between A & B

A: Metcon (AMRAP – Reps)

Run 200m

In remaining time max rep clean (muscle, power or squat)

Round 1: 40/30kg

Round 2: 60/40kg

Round 3: 75/45kg

Round 4: 90/60kg

B: Metcon (AMRAP – Reps)

AMRAP:

Round 1: Burpees

Round 2: Burpees over the bar

Round 3: Burpees to target

Round 4: Burpees box jump overs
– The goal is that each interval is ‘max effort’.

– We want you to be working as hard as you can with minimal (i.e. NO) resting until the rest period comes up

– Scale as needed to make this happen

Thursday 28th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

Burgener Warm Up, then 2 Rounds of:

6 Squats

5 Snatch Grip Deadlifts

4 Hang Snatch Pulls

3 Hang Snatch High Pulls

2 Hang Power Snatches

1 Squat Snatch

Mobilize as needed for OHS Skill (ie. Ankles, Thoracic/Shoulders, Hips/Hip Flexors)

Skill

A: Overhead Squat

Conditioning

B: Metcon (AMRAP – Reps)

6 minute AMRAP:

3, 6, 9… Thrusters 42.5/30kg

3, 6, 9… Toes to bar

– Rest 3 minutes –

6 minute AMRAP:

3, 6, 9 Overhead squat 50/35kg

3, 6, 9 Chest to bar pull-ups

– Rest 3 minutes –

6 minute AMRAP:

Row for distance

Wednesday 27th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

50m Run

15 Squats

100m Run

20 Alternating Front Rack Lunges

150m Run

25 Sit Ups

Strength

A: Front Squat (6 x 3)

Beginner:

6 x 3

Add load as technique allows

Intermediate:

2 to 4 reps starting at 80%, totalling 10-15 reps

Advanced:

1) 2 to 3 reps starting at 85%, totalling 12-15 reps

2) Dead stop front squat: 4-8 singles, build to heavy single as technique allows

Conditioning

B: Metcon (Time)

4 rounds for time:

10 Pistols, alternating legs

20 KB Swings 24/16kg

30 Push-ups

(Time cap: 15 minutes)

Tuesday 26th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run, then 3 Rounds of:

10 SDHP

10 Squats

10 Snatches

10 Thrusters (plate, KB, MB)

Skill

Squat Snatch

Conditioning

8 x 90 seconds on : 90 seconds rest. Alternate between A & B

A: Metcon (AMRAP – Reps)

Row 20 calories

In remaining time max rep snatch (muscle, power or squat)

Round 1: 40/30kg

Round 2: 50/35kg

Round 3: 60/40kg

Round 4: 70/45kg

B: Metcon (AMRAP – Reps)

AMRAP:

60 Double unders

Max rep wall balls 9/6kg
– The goal is that each interval is ‘max effort’.

– We want you to be working as hard as you can with minimal (ie. NO) resting until the rest period comes up

– Scale as needed to make this happen

Xpress

CrossFit Proficient – Xpress

Warm-up

Xpress Warm-up (No Measure)

Coaches Choice

Conditioning

Metcon (No Measure)

Tabata:

Burpee

Jump Squats

20m Suicide Run

Side Squats

High Knees

Pushups

Mountain Climbers

Alternating Lunges

Superman

Situps

Bicycles

Prone Hold

Monday 25th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

4 Rounds of:

10 KB Swings

30m Run

10 Hang Clean High Pulls

30 Singles

Strength

A: Power Clean (5 x 5)

Beginner:

5 x 5

Add load as technique allows

Intermediate:

3-5 reps starting at 75%, totalling 20-24 reps

Advanced:

1) 2 to 4 reps starting at 80%, totalling 15-20 reps

2) 3 x 12 @ 60/40kg, as fast as possible

Rest excatly 60 seconds between sets

Conditioning

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Saturday 23rd May

CrossFit Proficient – WOD

Member of the Month WOD – Maria

Warm-up

(No Measure)

4min AMRAP:

4 Pike Squats

3 Push Ups

4 SDHP

3 Jumping Lunges

3min AMRepsAP:

Double Unders

Mountain Climbers

Conditioning

Maria (Time)

7 Rounds:

7 HSPU

7 Thrusters 42.5/30kg

7 Toes to bar

7 Wall Balls 20/14lb

7 Burpees

7 KB Swings 24/16kg

7 Pullups

Buy out – 700m Run

June Member of the Month 2015

AJ BoogAJ

Tell us a little about yourself.
Married with 2 kids, well second bun is due in August. I work as an Identity Management Consultant (will need a whiteboard to explain) and love the outdoors.

When did you start CrossFit?
June 2013

My Favourite WOD
Always something good to get from each session…. Except if its my least favourite WOD.

Least Favourite WOD
Anything that involves medium level lifting in a metcon.

My Favourite movement is:
Clean & Jerk

What movement who you ban at CFP
Ring Dips

After my first workout I felt
Sick…. And I was

My Goal for 2015:
Work on my goats and to keep injury free.

Advice for new  members:
It sucked at first for all of us but it got better.

Something you might not know about me is?
Enjoy camping, fishing and surfing.

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

Partner WOD
Buy-in: 100 air squats
100 wallballs 9/6kg
50 power cleans 40/30kg
100 bar facing burpees
50 front squats 40/30kg
100 situps
50 deadlifts 60/40kg
100 pull-ups
50 kettle bell swings 24/16
100 push-ups
Cash-out: 50 Thrusters 40/30kg