Thursday 1st December – ‘HPKSB’

CrossFit Proficient – WOD


Warm-up (No Measure)

Run 300m

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Bottom of Squat Stretch

2 Rounds:

30sec Squat Hold

4 Jumping Squats

5 Pike Squats

6 Alternating Lunges


Back Squat (4-4-4-4-4-4-4)



Metcon (Time)

For Time:

30 Handstand Push-Ups

40 Pull-Ups

50 KB Swings, 24/16kg

60 Sit-Ups

70 Burpees
*25min Timecap

Wednesday 30th November – ‘PB Day’

CrossFit Proficient – WOD


Warm-up (No Measure)

150 Skips

2 Rounds:

5 Sit-Up to Straddle Stretch

5 Sit-Up to Pike Stretch

30sec Seated Adductor Stretch

2 Rounds:

5 Deadlifts


20m Toy Soldiers


Deadlift (2-2-2-2-2-2)


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Chocolate Beetroot Cake


  • 2 Cups raw grated beetroot
  • 2 cups almond meal
  • 4 eggs
  • 1 tspn baking powder
  • 1 tspn bicarb soda
  • 1 tbspn apple cider vinegar
  • 4 tbspns maple syrup
  • pinch salt
  • approx 1/2 cup cacao


  1. mix all ingredients together and bake in a slice or loaf tin at 180 degrees for around 50minutes, or until a skewer comes out clean.


Credit: Chris Michael

Chocolate Zucchini Cake


  • 2 Cups Chocolate nut butter – or make you own and add approx. 1/2 cup cacao
  • 2 Cups grated Zucchini – squuze out as much liquid as possible
  • 4 eggs
  • 1 tspn baking powder
  • 1 tspn bicarb soda
  • 1 tbspn apple cider vinegar
  • 4 tbspns maple syrup
  • pinch salt


  1. Mix all ingredients together and bake in a slice or loaf tin at 180 degrees for around 50 minutes or until skewer comes out clean


Credit: Chris Michael

Tuesday 29th November – ‘Max’

CrossFit Proficient – WOD


Warm-up (No Measure)

2 Rounds:

10m Toy Soldiers

10 Star Jumps

10m Bear Crawl

3 Rounds:

10 Russian KB Swings

10 KB Push Press




Metcon (AMRAP – Reps)

5 Rounds for Reps:

10 Deadlifts, 90/75kg

15 Hand Release Push-Ups

MAX Reps Pull-Ups

20 Goblet Squats, 28/20kg
*Score is Total amount of “Unbroken” Pull-Ups for all 5 Rounds


Metcon (No Measure)

8:00min AMRAP (for quality):

10 MB Floor Wipers

30sec Hollow Hold

10 Prone to Push-Up

30sec Superman Hold

Monday 28th November – ‘Fight Gone Really Bad’

CrossFit Proficient – WOD


Warm-up (No Measure)

Run 200m

6:00min AMRAP:

8 Pike Squats

8 Ring Rows

8 KB Swings

8 Push-Ups


Fight Gone REALLY Bad (AMRAP – Reps)

5 Rounds of:

Wallball, 10kg/6kg

Sumo Deadlift High-pull, 35kg/25kg

Box Jump, 20″

Push Press, 35kg/25kg

Row (calories)
*Start on any exercise and work your way through the list

*1:00min at each Station

*Rest 1:00min after each Round of all exercises

Saturday 26th November – ‘Barbara meets DT’

CrossFit Proficient – WOD


Warm-up (No Measure)

5:00min AMRAP:

10m Sumo Sidewalk

10m Bear Crawl


10 KB Thrusters


‘Barbara meets DT’

Metcon (Time)

-Partner WOD-

5 Rounds for Time:


20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats


12 Deadlifts, 70/52.5kg

9 Hang Power Cleans, 70/52.5kg

6 Push Jerks, 70/52.5kg
*40min Timecap

*Complete a Round of Barbara, immediately followed by a Round of DT

*Only 1 partner working at a time.

*Partition reps any way you like.

December Member of the Month 2016

John Kolo

Tell us a little about yourself:IMG_0533.jpg
Well, to keep it short, it all started out in this little place called Adelaide where mum and dad shared a small dream to have a family and enjoy the pitter patter of little feet around the house.

So with a plan in hand (thats what they called it in the old language), a tiny glint in his eye he set out with gusto to make a family.

7 children later mum wasnt so enthusiastic or impressed, and bought a television…..but I waddle, I mean waffle, I do that a lot…..waffle that is, must come with age or affects of ground hugging pollution.

Anyway, I am 6’4″, have long flowing locks, like long walks on the beach, holding hands….ohh wait wrong forum..

I don’t know, I havent had my nap today…  

When did you start CrossFit?
Last year sometime…. I don’t know – May 2015 I think. 

My favourite WOD is?
The Crossfit Total,  simplest movements of Back squat, shoulder press and Dead lifts, but so unforgiving on the day, if you don’t plan right.

My least favourite WOD is?
At the time it was ‘Fight gone bad’…. it killed me. Not next time though 

If there was one movement that you would ban at CFP it would be? 
Over head squats in any form… I mean really…. nasty movement. 

After my first CrossFit workout, I felt?

My 2017 goal is?
open oldmans league

If I was to create a WOD called ‘John’ it would be?
8 Pushups
12 Pull ups
67 Squats
12 Pushups
67 Pullups
8 Squats
67 Pushups
8 Pullups
12 Squats

Buy out – “1967”
Run 800m
Run 200m Backwards
Run 800m
167 Skips

Protein Bars


  • 2 Cups Almonds
  • 1 Cup Raw Cashews
  • 8 Medjool Dates (pitted)
  • 1/2 Cup Cacao
  • 3 Scoops Protein Powder
  • 1/2 Cup melted Coconut Oil
  • 1/2 Cup Water
  • 3 tbspns chia seeds
  • 1/4 Cup Sunflower Seeds
  • 1/4 Cup Pumpkin Seeds
  • 2 tbspns Seasame Seeds
  • 2 tbspns Poppy Seeds
  • 1 Cup Coconut Flakes
  • 1/2 Cup Chopped Walnuts
  • Goji Berries or Dried Carnberries (Optional)


  1. Blend Almond and Cashews together until a fine crumb
  2. then add Dates, Cacao, Protein Powder, Coconut Oil and Water
  3. Blend until well combined, mixture should be quite wet.
  4. Add remaining ingredients and mix until everything is combined
  5. Line a slice tin with baking paper, pack mixture into tin firmly and regridgerate, should be ready to slice in around 2 hours. Best Stored in Fridge.

Credit: Chris Michael

Friday 25th November – ‘Fast 4’s’

CrossFit Proficient – WOD


Warm-up (No Measure)

Run 200m

100 Skips

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

20m Russian Walking Lunges


‘Fast 4’s’

Metcon (Time)

4 Rounds for Time:

Run 400m

40 Walking Lunges

Run 400m Backwards

40 Squats