Friday 1st July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100m Run

100 Skips

2 Rounds:

10 Sit-Up to Straddle Stretch

30sec Couch Stretch R

30sec Couch Stretch L

3 Rounds:

10 KB Swings

10 Dowel Rod Pass Throughs

10 MB Cleans

10 Hanging Knee Raises

Metcon

Metcon (Time)

For Time:

Run 800m

30 KB Snatches, (alternating arms), 24/16kg

30 KB Squat Cleans (alternating arms), 24/16kg

100 Sit-Ups

30 KB Squat Cleans (alternating arms), 24/16kg

30 KB Snatches (alternating arms), 24/16kg

Run 800m
Rx 24/16kg

L1 20/12kg

L2 16/8kg

Thursday 30th June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Skips

5 Burpees

30m Run

3 Rounds:

5 Deadlifts

5 Jump and Shrug

5 Power Cleans

5 Push Jerks

Weightlifting

Clean and Jerk (5-5-5-5-5)

Metcon

Metcon (Time)

7 Rounds for Time:

10 Power Cleans, 60/42.5kg

10 Handstand Push-Ups
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Wednesday 29th June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Alternating Lunges

10 Star Jumps

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

10 Side Lunges (5 each side)

2 Rounds:

10 Leg Swings Forwards/Backwards (each leg)

10 Leg Swings Side to Side (each leg)

10 Backwards Lunges

Mono-structural

Metcon (3 Rounds for time)

Run 800m

Rest 3 Minutes

Run 800m

Rest 3 Minutes

Run 800m

Metcon

Metcon (8 Rounds for reps)

Tabata Squats

8 Rounds of 20secs On, 10secs Off
Score each round.

Rx+ = Jumping Squats

Metcon (8 Rounds for reps)

Tabata Lunges

8 Rounds of 20secs On, 10secs Off
Score each round.

Rx+ = Jumping Lunges

Tuesday 28th June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

‘Bring Sally Up’ – Squats

2 Rounds:

5 Burpees

5 Front Squats

5 Push Press

5 Thrusters

Weightlifting

Thruster (2-2-2-2-2-2-2-2)

Metcon

Metcon (Time)

50-30-20 reps for Time:

Double Unders

Push-Ups

Sit-Ups
Rx+ = Ring Push-Ups

Monday 27th June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Tabata

Alternate between Skipping & Mountain Climbers

2 Rounds:

30sec Lat Stretch

30 sec Spider-Man Lunge Stretch R

30sec Spider-Man Lunge Stretch L

3 Rounds (with a dowel rod):

5 Overhead Squats

5 Ring Rows

5 Hollow Rocks

5 Split Jerks

Metcon

Metcon (Time)

3 Rounds for Time:

18 Overhead Squats, 42.5/30kg

18 Pull-Ups

18 Split Jerks, 42.5/30kg

18 Knees to Elbows

18 Hang Cleans, 42.5/30kg

Jarrads Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

1:30secs Skipping

2 Rounds:

15 Star Jumps

10 Dowel Rod Pass Throughs

Burgener Warm-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

‘The goat-herder’

Instructions:

This WOD is about rounding up some of your goats (and some of mine) and working them hard. Everyone’s doing the same amount of work, so pick challenging movements for you and aim to be the person who rests the least!

Part one:

15 minutes of skill/strength work on two of your goats.

Part two:

25-minute AMRAP

Gymnastics goat – 10 x push-ups OR dips OR handstand push-ups

Cardio goat – 200m backwards run OR 30 double-unders

Strength goat – 10 x squat snatch 35/25kg

Gymnastics goat – 1 x rope climb OR 5 x chest-to-bar pull-ups

Friday 24th June ‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Bottom of Squat Stretch

3 Rounds:

5 Broad Jumps

5 MB Thrusters

5 Ring Rows

Weightlifting

Thruster (5-5-5-5-3-3-3-3)

*Beginner & Intermediate complete only the sets of 5 reps.

*Advanced complete 2 sets of 5 reps and 4 sets of 3 reps

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

Mono-structural

500m Row (Time)

Max Effort 500m Row

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Beginner: 40/30kg / Push-Ups

Intermediate & Advanced: Rx

July Member of the Month 2016

Chris Michael

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1. I’ve worked out at various gyms for around 18 years and was always looking for something more than offered by most gyms. So glad I found Crossfit Proficient, it’s exactly what I was wanting. I love pushing my limits and the challenge that is presented on a daily basis by each WOD.

2. I started Crossfit 8th September 2015.

3.My favourite WOD is Murph, so tough but it left me with a real sense of achievement. I never imagined I would complete it in the allotted time but actually managed it. It was mentally and physically challenging and left me wrecked for a couple of days.

4.My favourite movement , it’s a toss up between sit ups and air squats which probably comes as no surprise to anyone.

5.If I could ban any Crossfit movement it would have to be burpees. They just don’t get any easier.

6.After my first WOD I felt exhausted but very happy that I had done it.

7.My goal for 2016 is to get an unaided pull up, I’m working on it and determined to get there.

8.My advice to new members would be to scale everything as needed and don’t feel as though you are cheating. I still scale especially weight lifting .

9.Something you might not know about  me is that I have 5 Grandchildren and am happy to say I can still run around with them at the local park.

 10. If I was to create a WOD called the ‘Chris’ it would be?

5 Rounds of:
100m sprint
10 push ups
10 kettle bell swings 24kg/16kg
10 air squats
10 med ball sit ups

Thursday 23rd June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Dowel Rod Pass Throughs

10 KB Russian Swings

2 Rounds:

30sec Lat Stretch

30sec Pec Stretch R

30sec Pec Stretch L

2 Rounds:

5 Shoulder Push-Ups

5 Push-Ups

10 Arm Circles Forwards

10 Arm Circles Backwards

5 Ring Rows

10m Crab Walk

Weightlifting

Floor Press (4-4-4-4-4-4)

Complete with a partner (spotter)

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

12 Power Snatches, 30/20kg

10 Push-Ups
Rx+ = 42.5/30kg

Wednesday 22nd June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

1:30sec Shuttle Runs

3 Rounds:

10m Bear Crawl

5 Touch & Jump

10m Walking Lunges

3 Rounds:

5 Deadlifts

5 Jump & Shrug (Clean High Pulls)

5 Power Cleans

Weightlifting

Power Clean (6-6-6-6-6-6)

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

100m Sprint

12 KB Swings, 28/20kg

10 Pull-Ups