Wednesday 1st February -‘Pinch and a Punch’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Star Jumps

10 Mountain Climbers

10 Alternating Lunges

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Straddle Stretch

3 Rounds:

6 Pike Squats

6 Sumo Squats

6 Back Squats

Weightlifting

Back Squat (6-6-6-6-6-6)

Metcon

‘Pinch and a Punch’

Metcon (Time)

7 Rounds for time:

10 Sumo Deadlift High-Pulls, 42.5/30kg

10 Ring Dips
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

February Member of the Month 2017

Jireh Burgess

16402224_10154464517397809_302521184_nWhen did you start CrossFit?
A little over a year ago? I think… feels like forever!

My favourite WOD is:
Diane! Who doesn’t love deadlifts and handstand push ups!

My least favourite WOD is:
Fran… she’s a beast!

My favourite movement to do is:
deadlifts! And power cleans

If there was one movement that would be banned at CFP it would be:
thrusters… I hate them so much!!

After my first CrossFit workout, I felt:
I can’t remember but I would assume sick.

My 2017 Goal is:
get pull-ups!!

My advice to new members would be:
We all have to start somewhere to get to where we wanna be. Just start and see where you end up. You’ll surprise yourself!

Something you might not know about me is?
I’m a pretty open person. I don’t think there is anything!

If I was to create a WOD called the ‘Jireh’ it would be?
Partner AMRAP (30min) – Accumulate the following in any order:
-10 x Partner Tyre Flips
-40 x Deadlift (30/42.5kg)
-40 x Power Clean (30/42.5kg)
-40 x Push Press (30/42.5kg)
-800m Sandbag Run (10/15kg)
Work must be split evenly each round
Partners work at the same time
One person runs while the other completes lifts (i.e., one sandbag, one barbell per team)

Monday 30th January -‘Power EMOM’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Weightlifting

Sumo Deadlift High Pull (10-10-10-10-10)

Metcon

‘Power EMOM’

Metcon (Weight)

18min EMOM:

Odds, 4 Power Cleans @ 80% of 1RM

Evens, 18 Wallballs, 20/14lb

Saturday 28th January – ‘Clean & Dip’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

300m Run

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Lat Stretch

2 Rounds:

5 Clean Pulls (jump & shrug)

5 Clean High Pulls

5 Power Cleans

2 Push Jerks

2 Split Jerks (1 Right, 1 Left)

Weightlifting

Clean and Jerk (3-3-3-3-3-3)

Metcon

‘Clean & Dip’

Metcon (Time)

For Time:

15 Power Cleans, 70/52.5kg

30 Ring Dips

12 Power Cleans, 70/52.5kg

24 Ring Dips

9 Power Cleans, 70/52.5kg

18 Ring Dips

6 Power Cleans, 70/52.5kg

12 Ring Dips

3 Power Cleans, 70/52.5kg

6 Ring Dips
Rx 70/52.5kg

L1 60/42.5kg

L2 52.5/35kg

Rach Whitby’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

150 Singles

4:00min AMRAP:

5 KB SDHP

5 KB Clean & Jerks

5 KB Snatches (each arm)

Metcon

‘Rach Whitby’

Rach Whitby (Time)

3 Rounds for Time:

Run 400m

1 Rope Climb

2 Clean & Jerks

3 Power Snatch

4 Dead Lifts

5 Pull-Ups
*Use the same weight for each Movement, but add additional weight each Round.

Choose your own weight, but challenge yourself.

Metcon

‘Finisher’

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

30 Squats

15 KB Swings, 20/16kg

‘Australia Day’

CrossFit Proficient – WOD

Crack a tinny of VB, throw a prawn on the barbie, drop a burnout in your commodore and smash this Australia Day Chipper!

Warm-up

Warm-up (No Measure)

5:00mins:

Warm up for Barbell movements, find your working weight.

Metcon

26-1-17

Metcon (Time)

1 Rope Climb

26 Hang Power Cleans, 42.5/30kg

26 Pull-Ups

26 Front Squats, 42.5/30kg

26 Sit-Ups

26 Push Press, 42.5/30kg

26 Calorie Row

26 Burpess over the Bar

26 Sumo Deadlift High Pulls, 42.5/30kg

26 Double Unders

26 Alternating Lunges

26 Thrusters, 42.5/30kg

26 Toes to Bar

26 Deadlifts, 42.5/30kg

26 Supermen

26 Power Snatches, 42.5/30kg

26 Wallballs, 20/14lb
*Complete in any order.

Wednesday 25th January – ‘Deficit’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

8:00min AMRAP:

100m Run

10 KB Push Press

10 Ring Rows

10 KB Swings

Metcon

‘Deficit’

Metcon (Time)

5 Rounds for Time:

20 Deficit Handstand Push-Ups

20 Pull-Ups
*Timecap 20mins

*Hands on 20kg Plates (no abmat) or 2 x 20kg Plates with an abmat

Metcon

‘Accessory Work’

Metcon (No Measure)

4 Rounds (not for time):

12 Good Mornings (dowel rod or weighted)

12 ‘High’ Box Jumps

Tuesday 24th January – ‘Skip, Burp, Run’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10m Toy Soldiers

10 Star Jumps

10m High Knees

2 Rounds:

30sec Standing Straddle Stretch

10 Sit-Up to Pike Stretch

3 Rounds:

12 KB Russian Swings

12 KB SDHP

Weightlifting

Bent Over Row (6-6-6-6-6-6)

Metcon

‘Skip, Burp, Run’

Metcon (Time)

3 Rounds for Time:

100 Double Unders

21 Burpees

Run 400m

Monday 23rd January -‘All the 4’s’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Skips

15 Squats

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Lat Stretch

4min AMRAP:

10 Alternating Lunges

5 KB Goblet Squats

20m Bear Crawl

Weightlifting

Front Rack Lunge (2-2-2-2-2-2)

2 Reps = Right & Left Leg

Metcon

‘All the 4’s’

Metcon (AMRAP – Reps)

4min AMRAP:

15 Toes to Bar

10 Deadlifts, 60/42.5kg

5 Squat Cleans, 60/42.5kg

-2min Rest-

4min AMRAP:

15 Toes to Bar

10 Deadlifts, 80/60kg

5 Squat Cleans, 80/60kg

-2min Rest-

4min AMRAP:

15 Toes to Bar

10 Deadlifts, 100/75kg

5 Squat Cleans, 100/75kg
*Score is Total Reps for all 3 AMRAPS.