Wednesday 1st March -‘Vertical Reality’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5:00 min AMRAP:

30m Run

10 Alternating Lunges

5 Push Press

1 Kick to Handstand

Metcon

‘Vertical Reality’

Metcon (Time)

5 Rounds for Time:

Run 400m

21 Handstand Push-Ups
*25min Timecap’

Core

Metcon (No Measure)

5 Rounds (not for time):

15 Glute Bridges

10 Strict Toes to Bar

Tuesday 28th February -‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

50 Singles

10 Shoulder Pass Throughs

2 Rounds:

30sec Puppy Dog Pose

10 Push-Ups Plus

3 Rounds:

5 KB Cleans (each arm)

5 KB Sumo Deadlift High-Pulls

10 KB Push Press

Weightlifting

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

‘Beginner”

Shoulder Press (3-3-3-3-3-3)

“Intermediate & Advanced’

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Mono-structural

800m Run (Time)

Max Effort 800m Run
‘Max Effort’

Monday 27th February -‘-25’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose R

30sec Lat Stretch

3 Rounds:

10 Pike Squats

8 Push Press

6 Thrusters

Weightlifting

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

Metcon

‘-25’

Metcon (Time)

For Time:

100 Double Unders

75 Box Jumps, 24/20″

50 Deadlifts, 100/70kg

25 Toes to Bar
Rx 100/70kg

L1 80/60kg

L2 60/42.5kg

Saturday 25th February -‘Open Workout 17.1’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

4 Rounds:

50 Single Skips

10 Alternating KB Snatches

5 Push- Ups

5 Pike Squats

Metcon

17.1

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 (Time)

For Time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)

Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Friday 24th February -’10 x 2′

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

30m Run

10 Squats

5 Pike Squats

10 MB Push Press

Metcon

’10 x 2′

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

15 Box Jumps, 24/20″

15 WallBalls, 20/14lb

-Rest 2mins-

10min AMRAP:

15 MB Sit-Ups, 20/14lb

15 Deficit Push-Ups (hands on 20kg Plates)
*Score is Total Rounds and Reps for both AMRAP’s

*Rx Deficit Push-Ups = Shoulders clearly lower than Elbows at bottom range of Movement.

Skill

Metcon (No Measure)

4 Rounds for quality (not for time):

10 Sots Press

10 Barbell Sit-Ups (back rack position)
*Use a Dowel Rod for both if needed

March Member of the Month 2017

Suzanne Cufone

When did you start CrossFit? 
September 2016

My favourite WOD is:
I love AMRAPS… the challenge of getting those last few reps out. I’m not sure I’ve done the same WOD twice??!!

My least favourite WOD is:
Anything with more thank 1 burpee

My favourite movement to do is: 
Can I only pick one? Deadlifts, Pull-ups (w/band), Rowing

If there was one movement that you would ban at CFP it would be:
Burpees… it’s just not natural!!

After my first CrossFit workout, I felt:
Relieved, I didn’t really know what CrossFit was… and was excited for my next session.

My 2017 goal is:
To be FHSS (Fitter, Healthier, Stronger, Smaller!!)

My advice to new members would be:
Embrace CrossFit, there will be days when you wonder “why”, but down the track you will see the rewards!!

Something you might not know about me is?
I was born on 6/6/66

If I was to create a WOD called the ‘Suzanne’ it would be:
“Suzanne’s 6”
6 Rounds:
6 Deadlifts, 60/42.5kg
6 Pull-Ups
Run 66m
6 Front Squats, 60/42.5kg
6 Burpees
Run 66m
6 MB Sit-Ups 20/14lb
6 Wallballs, 20/14lb
Run 66m

Thursday 23rd February -‘Cool Runnings’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Star Jumps

10 Mountain Climbers

10 Side Lunges

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Lat Stretch

3 Rounds:

5 MB Clean High Pulls

5 MB Hang Squat Cleans

Weightlifting

Hang Clean (2-2-2-2-2-2)

‘Hang Squat Clean’

Metcon

Metcon (Time)

3 Rounds for Time:

Run 400m

20 Chest to Bar Pull-Ups

10 Front Squats, 80/60kg
Rx 80/60kg

L1 70/52.5kg

L2 60/42.5kg

Wednesday 22nd February -‘Rip’n’Grip’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

1:00min Bottom of Squat Stretch

45sec Puppy Dog Pose

7:00min AMRAP:

10 Pike Squats

10 Snatches

10 Hanging Knee Raises

10 Overhead Squats

Metcon

‘Rip’n’Grip’

Metcon (Time)

25-20-15-10-5 reps of:

Overhead Squats, 52.5/35kg

Toes to Bar

Run 200m after each ’round’
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Tuesday 21st February -‘Danny’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

50 Skips

10 Shoulder Pass Throughs

2 Rounds:

30sec Tricep Floss & Smash R

30sec Tricep Floss & Smash L

30sec Lat Stretch

3 Rounds (from the rack):

10 Push-Ups Plus

5 Shoulder Press

5 Push Press

Weightlifting

Push Press (4-4-4-4-4-4)

Metcon

‘Danny’

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

Monday 20th February -‘Bar-nastics’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Samson Stretch

30sec Samson Stretch L

30sec Bottom of Squat Stretch (shoulder pass throughs optional)

2 Rounds:

10 MB Squat Cleans

10 Front Rack Lunges (alternating)

10 Push-Ups

Metcon

‘Bar-nastics’

Metcon (Time)

For Time:

14-12-10-8-6-4-2 reps for time of:

Squat Cleans, 52.5/35kg

Bar Facing Burpees

Ring Push-Ups
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Rx Ring Push-Ups

L1 Hand Release on Plank

L2 Hand Release on Floor

Core

Metcon (No Measure)

3 Rounds (not for Time):

10 Strict Knees to Elbows

10 Super Slow Supermen