Monday 1st August – “Randy Angie”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Star Jumps

10 Mountain Climbers

10 Alternating Lunges

Burgener Warm Up

2 Rounds:

5 Snatch High Pulls

5 Power Snatches

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
35/25kg

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

August Member of the Month 2016

Anthony Pietrafesa 13702439_10207172399217499_750859469_o

Tell us a little about yourself:
I’m 19 and have just finished school. I play tennis and enjoy eating

When did you start CrossFit?
Feb 2014

My Favourite WOD is:
Fran

My Least Fvourite WOD is:
Anything with burpees or ring-dips

My favourite movement to do is:
Butterfly Pull-ups and Front Squats

If there was one movement that you would ban at CFP it would be:
Burpees

After my first CrossFit workout, I felt:
Like NEVER coming back!

My 2016 goal is:
Get fit and lose my newly grown belly

My advice to new members would be:
Train more than what i do

Something you might not know about me is:
I use to be in the Australian Youth Choir…lol

If I was to create a WOD called ‘Anthony’ it would be:
3 Rounds:
50 Double Unders
40 MB Sit-ups
30 Pull-ups
20 Push ups
10 Front Squats 60/40kg

Chris’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

‘Bring Sally Up’ Squats

Run 200m

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Straddle Stretch

10m Toy Soldiers

Metcon

Metcon (Time)

Chris’s Member of the Month WOD:

For time:

5 Rounds of:

100m sprint

10 push ups

10 kettle bell swings 24kg/16kg

10 air squats

10 med ball sit ups

Mobility

Metcon (Time)

ROMWOD -Shoulders

Friday 29th July ‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

150 Singles

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Bottom of Squat Stretch

3 Rounds:

5 KB Goblet Squats

5 KB Push Press

5 KB Thrusters

10 Ring Rows

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Deadlift (5-5-5-5-5-3-3-3)

Beginner complete 5 X 5 reps

Intermediate & Advanced complete 3 X 5 & 3 X 3 reps

Gymnastics

Toes-To-Bar

Thursday 28th July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

3 Rounds:

10m Sumo Sidewalk

10m Toy Soldiers

10m Bear Cawl

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Wednesday 27th July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

75 Skips

10 Squats

10 Sit-Ups

2 Rounds:

30sec Spider-Man Lunge Stretch R

30sec Spider-Man Stretch L

30sec Standing Pike Stretch

3 Rounds:

5 MB Goblet Squats

5 MB Power Cleans

5 MB Thrusters

Weightlifting

Bear Complex (5-5-5-5-5-5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

5 Box Jumps, 24/20″

10 Pull-Ups

15 V-Ups

Tuesday 26th July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

3 Rounds:

10m Sumo Squats

10 Push-Ups

10m Bear Crawl

10 Sit-Ups

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Monday 25th July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Swings Forwards

10 Arm Swings Backwards

10 Dowel Rod Pass Throughs

3 Rounds:

2 Wall Walks (or box walks)

10 Push-Ups Plus

10 Shoulder Push-Ups

Weightlifting

Behind The Neck Jerk (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds for Time:

25 Wallballs

20 Power Cleans, 52.5/35kg
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Saturday 23rd July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

10m Walking Lunges

10m Toy Soldiers

10 Star Jumps

5 1/2 Burpees

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
45Min Timecap

‘Partner Murph’ option:

Alternate run, 200m each until you reach 1600m.

Partition reps any way you like, only one person working at a time.

Alternate final run, 200m each until you reach 1600m.

Friday 22nd July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

6 Burpees

10 Star Jumps

3 Rounds:

5 Dowel Rod Pass Throughs

30sec Lat Stretch

30sec Pike Stretch

3 Rounds:

5 Tuck Jumps

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Power Snatches

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″