Re-Test Coopers

Tuesday 1st December

Coopers Test
In 12 minutes: Run for Distance

Rest 1 minute

A2: Push-ups (1 Set of Max Reps)

Rest 1 minute

A3: Pull-ups (1 Set of Max Reps (Strict Pull-ups))

Rest 1 minute

A4: Max Prone Hold

B1: 6 minute AMRAP: Strict chin-ups

B2: 6 minute AMRAP: Strict ring dips

Bulgarian Split Squats

Monday 30th November

A1: Front Squat (12 minutes to establish a 2 rep max)

A2: 10-8-6-4-2 Front Squat @ 80% of above
200m run after every round
(10 minute time cap)

B: For Quality – 15 minutes to cycle through:
10 Bent Over Rows
10/10 One-Leg bulgarian split squat
10 Shoulder Press
10/10 One-Leg Deadlift

December Member of the Month 2015

Gretchen Ortiz


Tell us a little about yourself?
I was Born in the Dominican Republic and moved to USA when I was 11. I live here with my fiancé who I met through his sister in Europe. I love traveling, teaching, day dreaming and going to church:) i enjoy working out because i only have one body so I should take care of it!

When did you start CrossFit?
I started CrossFit here last November but I was going to CrossFit back at home for about a year as well.

My Favourite WOD
is anything with jump ropes

Least Favourite WOD
the one with all the wall balls…can’t remember the name. Karen?…

My Favourite movement is:
toes to bar though I’m not very good at it.

What movement would you ban at CFP
Thruster aka the devils movement!

After my first workout I felt:
like I was going to die! Didn’t return til after a week because I was so sore!

My Goal for 2016:
to get better at toes to bar and double unders

Advice for new members:
I know it’s hard but you’ll get better at it and you won’t regret coming back to it!

Something you might not know about me is?
lots of small holes all together gross me out.

If I was to create a WOD called the ‘Gretchen’ it would be
Partner WOD (I go, you go)
800 run- together
10 toes to bar
20 wall ball
30 push ups
40 box jumps
50 sit ups
60 single skips
70 squats
800 run – together

Running and Weekend WOD

CFrunning.jpgFriday 27th November

Workout of the Day
A: Sprint Ladder – I go, you go
For time:
400m Run
300m Run
200m Run
100m Run
200m Run
300m Run
400m Run

Saturday 28th November

Workout of the Day
A: Alternating EMOM x 14
Even minutes: 3 Power clean
Odd minutes: 3 Floor press
Start at 80% of 1 rep max for each lift

B: 21-15-9
Kettlbell Swings 28/20kg




 Wednesday 25th November

Workout of the Day
A1: Bent Over Row (5 x 5)

A2: Plate pulls 5 x 10

B: Work with a partner – “I go, you go” – 18 minute AMRAP

40 SDHP 30/20kg
400m Run

Toes to Bar

Thursday 26th November

Workout of the Day
A: Skill: Kipping toes to bar skills

B: For time:
18-15-12-9-6-3 – Unbroken toes to bar
Rest as needed between sets
(Time Cap: 12 minutes)

C: 3 x 3 minutes on : 2 minutes off
5 Shoulder to Overhead 50/35kg
10 Deadlifts 50/35kg
15 Box jump 24/20″

Double Thrust

Monday 23rd November

Workout of the Day
A: Back Squat (20 minutes to build to a 10 rep max)

B: Complete for time:
In Pairs
B1) 10-20-30-40-50
Double Under

B2) 2-4-6-8-10
Thrusters 70/45kg

B3) 10-20-30-40-50
Double Underss

Legless and Weekend WOD

Friday 20th November

Workout of the Day
A: 2 rounds:

2 minutes: Legless rope climb, max reps
2 minutes: Pistols, alternating legs, max reps
2 minutes: Weighted Prone Hold

B: “I go, you go” – 18 minute AMRAP
200m Run
30/20/12 (Adv/Int/Beg) Unbroken wallballs 20/14lb
– Partner 1 completes a round, followed by partner two
– For every round YOU break, your PARTNER must Run 400m on their next round

Saturday 21st November

Workout of the Day
2 rounds for time:
10 pull-ups
20 burpees
30 Wall balls
40 Sit-ups
50 Push-ups
800m run

Row, Row, Complex

Thursday 19th November

Workout of the Day

A: Bent Over Row (Pronated grip : 5 x 5)

B: Plate Rows (3 x 12)

C: 10-15 minutes to find the heaviest load for the complex:

Max rep toes to bar, straight into

10 Front squats

10 Shoulder to Overhead

10 Front rack lunges

10 Shoulder to Overhead, straight into

Max rep toes to bar