Friday 1st April

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:

30 Skips

10 Dowel Rod Pass Throughs

10 Pike Squats

3 Rounds (out of the rack):

5 Push Press

5 Back Squats

5 Behind the Neck Jerks

1 Overhead Squat

Weightlifting

Overhead Squat (3-3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds for Time:

15 KB Swings, 28/20kg

15 MB Sit-Ups, 22/14lb

15 Supermen

15 Knees to Elbows
*20min Time Cap

Thursday 31st March

CrossFit Proficient – WOD

(No Measure)

5:00min AMRAP:

5 Squats

5 Bent Over Rows

5 Tuck Jumps

5 Push-Ups

Metcon

Metcon (Time)

42-30-18 reps for time:

Wallballs, 22/14lb

Sumo Deadlift High Pulls, 35/25kg

Box Jumps, 24/20″

Push Press, 35/25kg
*40min Timecap

Wednesday 30th March

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:

15 Shoulder Pass Throughs

15 Arm Circles Backwards

15 Arm Circles Forwards

Burgener Warm-Up

2 Rounds (with a dowel rod):

5 Behind the Neck Shoulder Press

5 Behind the Neck Push Press

5 Behind the Neck Push Jerk

Weightlifting

Snatch Balance (1-1-1-1-1-1)

Metcon

Metcon (Time)

5 Rounds for time:

Sprint 100m

30 Push-Ups

April Member of the Month 2016

Carey Aylmer

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My favourite WOD is:
Angie because it’s tough and challenging

My least favourite WOD is:
Angie because I’m physically wrecked for a week afterwards!

My favourite movement to do is: 
rope climb or anything split-jerk related

If there was one movement that would be banned at CFP it would be:
Burpees and weighted walking lunges

After my first CrossFit workout, I felt:
I felt exhausted and unable to lift my arms

My 2016 Goal is: 
continuous double unders, toes to bar

My advice to new members would be:
Just enjoy it!

Something you might not know about me is? 
I have only been running a few years and ran my first marathon at 39yo. I love endurance running and totally believe if I can do so can you!!

If I was to create a WOD called the ‘Carey’ it would be?
4 rounds for time:
800m run
1 x rope climb 10′
10 box jumps 24/20″
10 clean and split jerk 60/40kg

Tuesday 29th March

CrossFit Proficient – WOD

Warm-up

(No Measure)

100 Skips

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Pike Stretch

3 Rounds:

10 Sit-Ups

8 MB Cleans

6 Tricep Push-Ups (toes, knees or bar)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon

Metcon (Time)

5 Rounds:

7 Squat Cleans, 70/45kg

14 KB Swings, 28/20kg

Saturday 26th March

CrossFit Proficient – WOD

Warm-up

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ Scaled (Time)

For Time:

21 Thruster, 45# /35#

21 Bar Facing Burpees

18 Thruster, 45# /35#

18 Bar Facing Burpees

15 Thruster, 45# /35#

15 Bar Facing Burpees

12 Thruster, 45# /35#

12 Bar Facing Burpees

9 Thruster, 45# /35#

9 Bar Facing Burpees

6 Thruster, 45# /35#

6 Bar Facing Burpees

3 Thruster, 45# /35#

3 Bar Facing Burpees

Monday 21st March

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:

30 Skips

10 Shoulder Pass Throughs

10 Arm Circles Forwards

10 Arm Circles Backwards

3 Rounds:

5 Tricep Push-Ups

5 Push Press

10 Toy Soldiers

10 Pike Squats

Metcon

Metcon (Time)

5 Rounds for time:

15 KB Swings, 28/20kg

15 Deficit HSPU, hands on 20kg Plates

Run 400m
*Instead of Deficit HSPU, try KB Push Press 16/12kg or Bar bell Push Press 30/25kg

Saturday 19th March

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100m Run Forwards

100m Run Backwards

2 Rounds:

10 Sit-Up to Straddle

10 Sit-Up to Pike

3 Rounds:

10 Toy Soldiers

5 KB SDHP

5 KB Swings

5 KB Thrusters

5 Pike Squats

Thursday 17th March

CrossFit Proficient – WOD

Warm-up

(No Measure)

1:00min Jogging on the Spot

1:00min Skipping

1 Round:

30sec Bottom of Squat Hold

30sec Samson Stretch R

30sec Samson Stretch L

30 Sec Straddle Stretch

30sec Pike Stretch

Strength

Metcon (7 Rounds for weight)

14 Min Alternating EMOM:

Odd Minutes: 3 Back Squats @ 70%+ of 1RM

Even Minutes: 15 Air Squats

Back Squat

Metcon

Metcon (10 Rounds for time)

10 Rounds for time:

100m Sprints*

*Rest between rounds as needed.

Wednesday 16th March

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:

10 Shoulder Pass Throughs

30 Skips

10 Arm Circles R

10 Arm Circles L

Skill

Scapula Retraction

10min AMRAP: (Quality over Quantity in no particular order)

10 Push-Ups Plus

10 Ring Rows

10 Hanging Scapula Retraction (use bands if needed)

10 Feldenkrais Method (each side) on Foam Roller

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups