Saturday April 1st -‘Partner WOD’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

20 MB Cleans

100m Run

10 MB Cleans

100m Run

20 MB Cleans

200m Run

Metcon

Metcon (Weight)

10 minutes to find a Combined 2 Rep Max of Power Clean

Metcon

Metcon (Time)

For Time:

75 Push-ups

100 KB Swings, 24/16kg

200 Squats

400m Run (each alternating)

200 Squats

100 KB Swings, 24/16kg

75 Push-Ups
*Work throiugh Chipper style, alternating as needed.

Friday 31st March -‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

40 Skips

20 Mountain Climbers

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

20 Arm Circles (10 forwards, 10 backwards)

2 Rounds:

5 Front Squats

5 Push Press

5 Thrusters

Weightlifting

Thruster (5-5-5-5-5)

*Beginner, Intermediate & Advanced

Metcon

‘Diane’

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mono-structural

200m Run (Time)

Max Effort 200m Run

400m Run (Time)

Max Effort 400m Run

Thursday 30th March -‘Randy’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

4 Rounds:

10m Walking Lunges

10m Inch Worm

5 MB Clean & Jerks

5 MB Sit-Ups

Metcon

Metcon (Time)

For Time:

Run 800m

21 Clean & Jerks, 60/42.5kg

42 Toes to Bar

Run 800m
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Metcon

‘Randy’

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

April Member of the Month 2017

Abby Davis

HIGH-RES-BW_005_IMG_8907.jpg
Tell us a little bit about yourself:
Hi my name is Abby, I am a full time mother of two awesome kids but sometimes the worlds let me be a Home Economics Teacher or a Caterer aka Mess Maker and Cleaner. I love my family, being outside, cooking, eating, reading and wandering/exploring. I hate it when people don’t put things back properly, I hate unplanned sequels and when evil wins. Even though I cry a little bit inside at some WODs I also believe in working hard and doing my best.
When did you start CrossFit?
October 2015, a reason for celebration according to my brothers who have both participated in Crossfit for about 4 years.
My favourite WOD is:
Any partner workout
My least favourite WOD is:
Filthy Fifty
My favourite movement to do is:
Burpees, because I get to lay on the ground for 0.2 seconds and I am required to only lift myself.
If there was one movement that would be banned at CFP it would be:
Weighted Lunges or Wall Balls

After my first CrossFit workout, I felt:
So so so so so sore.  There was lots of stories being read, but no one was allowed to sit on or touch Mum.
My 2017 Goal is:
1 Box Jump – with 10 in a row being the end game.
My advice to new members would be:
Start and go with a pace that suits you.  Do not read the WODs in advance, the little voices in your head may talk you out of what you are actually capable of.
Something you might not know about me is?
I’ve always wanted to be a super hero. Fight Evil and Eat Cake.  Saving the world, fighting bad people and I would be exercising at the same time – win win! More room for Cake
If I was to create a WOD called ‘Abby’ it would be?
I would love it if we could walk in and Jesse or Pete would let you ‘choose your own adventure’.  So Abby’s WOD would be flexible and a little bit Filthy because hard work never hurt anyone, apparently.
A Partner WOD (Start with the Med Ball carry together, Finish with the Run, Split equally and complete the rest in any order, One person working at a time, Two Barbells per team)
30 min AMRAP
100m Team Med Ball Carry
10 Lunges
15 Wall Balls
20 Push Press
25 Burpees
30 Cleans (Free Choice kg)
35 Sit Ups
40 Kettlebell Swings (Free Choice kg)
45 Squats
50 Deadlifts (Free Choice kg)
Run 400m

Wednesday 29th March -‘Heavy Metal’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Star Jumps

10 Shoulder Pass Throughs

2 Rounds:

30sec Puppy Dog Pose

30sec Standing Straddle Stretch

30sec Lat Stretch

2 Rounds:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pull

5 Hang Power Snatches

Weightlifting

Hang Power Snatch (5-5-5-5-5)

Metcon

‘Heavy Metal’

Metcon (Time)

For Time:

21-15-9 reps:

Deadlifts, 100/75kg

42-30-18 reps:

Bar Facing Burpees
Rx 100/75kg

L1 80/60kg

L2 60/42.5kg

Tuesday 28th March -‘Eyes on the Prize’

CrossFit Proficient, CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

150 Singles

6:00min AMRAP:

30m Run

10 Hanging Knee Raises

5 MB Thrusters

10 Ring Rows

Metcon

‘Eyes on the Prize’

Metcon (Time)

For Time:

10 MB Sit-Ups, 20/14lb

10 Supermen

30 Thrusters, 42.5/30kg

50 Pull-Ups

-Rest 1 Minute-

30 MB Sit-Ups

30 Supermen

20 Thrusters, 42.5/30kg

35 Pull-Ups

-Rest 1 Minute-

50 MB Sit-Ups

50 Supermen

10 Thrusters, 42.5/30kg

20 Pull-Ups
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Monday 27th March – ‘Cindy or Mary’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Seated Straddle Stretch

30sec Seated Pike Stretch

30sec Lat Stretch

3 Rounds:

10 KB Swings

10m Toy Soldiers

5 Pike Squats

10m Bear Crawl

Weightlifting

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

Metcon

‘Cindy’

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon

‘Mary’

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Saturday 25th March -‘Open Workout 17.5’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Singles or 50 Doubles

30sec Couch Stretch each leg

30sec Puppy Dog Pose

3 Rounds:

5 Pike Squats

5 MB Push Press

5 MB Thrusters

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Teens 14-15 (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Teens 14-15 Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

Friday 24th March -‘Max Push’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10 Alternating Lunges

5 MB Squat Cleans

5 MB Push Press

5 Burpees

Metcon

‘Max Push’

Metcon (5 Rounds for reps)

5 Rounds for Time:

10 Hang Squat Cleans, 60/42.5kg

Max Set Push-Ups

Run 400m
Rx 60/42.5kg / Push-Ups on Toes

L1 52.5/35kg

L2 42.5/30kg

*Scored by Push-Up Reps per Round

*Must be Un-Broken Push-Ups, no ‘resting’

*Post Time to Comments

Core

Metcon (No Measure)

4 Rounds:

10 MB Russian Twists

10 MB Floor Wipers

10 Alternating Supermen

10 V-Ups

Thursday 23rd March -‘Non Stop’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:00 mins Skipping

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Dowel Rod Shoulder Distraction R

30sec Dowel Rod Shoulder Distraction L

2 Rounds:

10 KB Goblet Squats

10 Alternating Front Rack Lunges

Weightlifting

Front Squat (2-2-2-2-2-2-2)

Metcon

‘Non Stop’

Metcon (Time)

5 Rounds for Time:

5 Deadlifts, 125/100kg

10 Burpees

15 MB Sit-Ups, 20/14lb
Rx 125/100kg

L1 100/70kg

L2 80/60kg