Tuesday 1st November – ‘All Rounder’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

150 Skips

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Bottom of Squat Stretch

2 Rounds:

5 KB Goblet Squats

5 KB Push Press

5 KB Thrusters

Weightlifting

Thruster (4-4-4-4-4-4)

Metcon

‘All Rounder’

Metcon (Time)

3 Rounds for Time:

Run 400m

30 Sumo Deadlift High Pulls, 42.5/30kg

20 Toes to Bar
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Halloween WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

40 Skips

10m Sumo Sidewalk

10m High Knees

40 Skips

10m Bear Crawl

10m Crab Walk

Metcon

Partner Pumpkin WOD

Metcon (AMRAP – Rounds and Reps)

Grab a Partner and a Pumpkin and Complete As Many Rounds in 30mins of:

400m Run w/Pumpkin, together

60 Sit-Ups w/Pumpkin, together

50 Thrusters w/Pumpkin

40 Walking Lunges w/Pumpkin

400m Run w/Pumpkin, together

30 Box Jump Overs

20 Pumpkin Toss, together (Squat & Throw)

*Immediate 20 Burpee Penalty each time your Pumpkin touches the Ground during the WOD.

*Cannot ‘rest’ the Pumpkin on any object.

*Thrusters, Walking Lunges & Box Jump Overs, only one person working at a time.

Triet’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

5:00min AMRAP:

6 Alternating Lunges

6 KB SDHP

6 Ring Rows

6 KB Thrusters

Metcon

The Chinese regard the number 8 as being lucky. Triet’s Lucky WOD would include 8 rounds of 8 movements with 8 reps in each movement.

Metcon (Time)

‘Triet’s Lucky WOD’

8 rounds for time (not in any particular order) of:

8 Squat Cleans, 42.5/30kg

8 Box Jumps, 24/20″

8 Burpees

8 Pull Ups

8 SDHP, 42.5/30kg

8 Push Ups

8 Wall Balls, 20/14lb

8 Thrusters, 42.5/30kg
*40min Timecap

Friday 28th October – ‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Russian KB Swings

10m Toy Soldiers

10m Bear Crawl

2 Rounds:

30sec Standing Straddle Stretch

30sec Standing Pike Stretch

2 Rounds:

3 Hang Pulls

3 Hang High Pulls

3 Hang Cleans

3 Push Jerks

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1 )

*Beginners use ‘Hang Clean’

Mono-structural

1000m Row (Time)

Max Effort 1000m Row
*Complete at any time during the session after the Warm-Up

Gymnastics

Handstand Push-ups

*Beginners work on:

Kick to Handstand

Handstand Hold

Shoulder Taps

Wall Walks

Box Walks

Pull-ups

*Beginners work on:

Band Assisted Strict Pull-Ups

Kipping (Superman/Hollow Rock)

From a Bar

On the Floor (with Dowel Rod)

Thursday 27th October – ‘EMOM Bender’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Mountain Climbers

10 Star Jumps

2 Rounds:

30sec Lat Stretch

30sec Tricep Smash & Floss R

30sec Tricep Smash & Floss L

3 Rounds:

5 Push-Ups Plus

5 Shoulder Push-Ups

Weightlifting

Shoulder Press (5-5-5-5-5)

Metcon

‘EMOM Bender’

Metcon (Weight)

16min EMOM:

2 Deadlifts @ 80-85% of 1RM

5 Burpees

7 KB Swings AHAP
*Every Minute on the Minute perform all 3 Movements.

*Kettlebell Swings are As Heavy As Possible

*Record weight of Deadlifts

Wednesday 26th October – ’84 Problems’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Singles

100m Run

2 Rounds:

30sec Lat Stretch

30sec Pec Stretch R

30sec Pec Stretch L

2 Rounds:

3 KB Snatches (each arm)

3 KB Clean & Jerks (each arm)

3 KB Squat Cleans (each arm)

6 KB Push Press

6 KB Goblet Squats

6 KB Deadlifts

Metcon

’84 Problems’

Metcon (Time)

For Time:

21-18-15-12-9-6-3 reps of:

Push-Ups

Pull-Ups

Sit-Ups

After the round of 21, complete 10 Snatches, 60/42.5kg

After the round of 18, complete 10 Clean & Jerks, 60/42.5kg

After the round of 15, complete 10 Power Cleans, 60/42.5kg

After the round of 12, complete 10 Hang Squat Cleans, 60/42.5kg

After the round of 9, complete 10 Push Press, 60/42.5kg

After the round of 6, complete 10 Front Squats, 60/42.5kg

After the round of 3, complete 10 Deadlifts, 60/42.5kg
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

November Member of the Month 2016

Marie Anastasi

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Tell us a little about yourself:
I’m 25 years old, I work as an embryologist at the University of Adelaide. 

When did you start CrossFit?
I started crossfit around July 2015

My favourite WOD is?
Anything that involves running, squats, and rope climbing! 

My least favourite WOD is?
Workouts involving Overhead squats and snatches 

If there was one movement that you would ban at CFP it would be?
Kettle bell swings 

After my first CrossFit workout, I felt?
I felt like I have a long way to go to become fit….. 

My 2016 goal is?
Establish a balance between work and family life, exercise, healthy eating and still enjoy naughty little treats like chocolate (in moderation of course)

My advice to new members would be?
If you want to be fit, feel healthy and have more energy throughout the day then cross fit is a great step in that direction! You will notice the benefits of cross fit in every aspect of your life.  

Something you might not know about me is?
I speak fluent Italian 

If I was to create a WOD called ‘Marie’ it would be?
3 rounds for time:
1 Rope climb
2 power cleans 60/40kg
3 pull ups
400m run
5 med ball sit ups
6 burpees
7 push ups
800m run
9 thrusters 42.5/30kg
10 double unders

Tuesday 25th October – ‘Thrust Unders’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:00mins Skipping

2 Rounds:

8 Push-Ups Plus

8 Dowel Rod Pass Throughs

8 Hanging Shoulder Retractions

2 Rounds:

10 Ring Rows

10 Russian KB Swings

10 Band Pull-Aparts

10 Push-Ups

Weightlifting

Bent Over Row (3-3-3-3-3-3-3)

Metcon

‘Thrust Unders’

Metcon (Time)

For Time:

10 Thrusters, 60/42.5kg

50 Double Unders

8 Thrusters, 60/42.5kg

40 Double Unders

6 Thrusters, 60/42.5kg

30 Double Unders

4 Thrusters, 60/42.5kg

20 Double Unders

2 Thrusters, 60/42.5kg

10 Double Unders
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Monday 24th October – ‘5 Rounds!’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

1:00min Bottom of Squat Stretch

1:00min Lat Stretch

2 Rounds:

10m Toy Soldiers

5 Pike Squats

10m Sumo Sidewalk

5 Shoulder Push-Ups

10m Bear Crawl

Metcon

Metcon (Time)

5 Rounds:

50 Squats

30 Pull-Ups

15 Handstand Push-Ups
* 35min Timecap

* Rx Squat to MedBall for quality of Range of Motion.

* If you can’t perform Handstand Push-Ups choose an alternative that emphasises the shoulders.

Saturday 22nd October – ‘The Sandwich’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Singles

3 Rounds:

20m Toy Soldiers

10 Pike Squats

5 Russian KB Swings

5 KB Snatches

Metcon

‘The Sandwich’

Metcon (Time)

-Partner WOD-

For Time:

Buy In 1Mile Run

2 Rounds:

30 KB Swings, 28/20kg

50 Air Squats

30 KB Snatches, 28/20kg

50 Sit-Ups

Buy Out 1 Mile Run
* Time Cap 30mins

* Buy In / Out done at the same time.

* 2 Rounds of work, only 1 Partner working at a time.

* All work split evenly