Saturday 30th December -‘2 by 20’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10m Walking Lunges

10 Hanging Knee Raises

10m Sumo Sidewalk

10 MB Clean & Jerks

Metcon

‘2 by 20’

A: Metcon (Time)

4 Rounds for Time:

Run 300m

20 Hand Release Burpees

15 Toes to Bar
*20min Timecap

B: Metcon (Time)

4 Rounds for Time:

Run 400m

21 Ground to Overhead, 42.5/30kg
*20min Timecap

Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Standing Calf Stretch

Twisted Cross (both sides)

Prone Cobra (abs)

Friday 29th December -‘Fast and Furious”

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

40 Skips

10 Mountain Climbers

2 Rounds:

30sec Bottom of Squat Stretch

30sec Lat Stretch

3 Rounds:

2 Burpees

3 Push-Ups

4 Alternating Side Lunges

Strength

Bear Complex (5-5-5-5-5-5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

‘Fast and Furious’

Metcon (Time)

3 Rounds for Time:

50 Wallballs, 20/14lb

10 Power Snatches, 42.5/30kg
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Puppy Dog Pose

Couch Stretch (both sides)

Child’s Pose

Thursday 28th December -‘Christmas Hangover’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30secs Shoulder Pass Throughs

30secs Puppy Dog Pose

3 Rounds:

5 Push-Ups Plus

5 Shoulder Push-Ups

5 MB Shoulder Press

Strength

Shoulder Press (4-4-4-4-4-4)

Metcon

‘Christmas Hangover’

Metcon (AMRAP – Rounds and Reps)

17min AMRAP:

3-6-9-12-15……..Reps:

Strict Handstand Push-Ups

Box Jump Overs, 24/20″
* Continue the pattern of adding 3 Reps of each Movement each Round for 17mins.

Cool Down

Thread the Needle (both sides)

Twisted Cross (both sides)

Standing Calf Stretch

Lat Stretch

Wednesday 27th December -‘Barbara’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10m Sumo Sidewalk

10 Ring Rows

10m Walking Lunges

10 Hanging Knee Raises

10m Inch Worm

Metcon

‘Barbara’

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*40min Timecap

Cool Down

Twisted Cross (both sides)

Prone Cobra (abs)

Lat Stretch

Couch Stretch (both sides)

Saturday 23rd December -‘Nukes’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds (with a Barbell or Dowel Rod):

50m Run

5 Deadlifts

5 Power Cleans

5 Overhead Squats

Metcon

‘Nukes’

Nukes (3 Rounds for reps)

8 minutes to complete:

1-mile run

Max Reps Deadlifts, 315#

Then, 10 minutes to complete:

1-mile run

Max Reps Power Cleans, 225#

Then, 12 minutes to complete:

1-mile run

Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here
Deadlift 140/90kg

Clean 102.5/70kg

OHS 60/42.5kg

Cool Down

Seated Straddle Stretch

Seated Forearm Stretch

Puppy Dog Pose

Cool Down

Seated Straddle Stretch

Seated Forearm Stretch

Puppy Dog Pose

Friday 22nd December -‘Walk the Walk’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

10 Alternating Step-Ups

10 Ring Rows

10m Crab Walk

10m Toy Soldiers

Metcon

‘Walk the Walk’

Metcon (Time)

7 Rounds for Time:

50m Walking Lunges

2 Rope Climbs

10 Dips

Cool Down

Samson Stretch (both sides)

Seated Forearm Stretch

Standing Tri-cep Stretch (both sides)

Thursday 21st December -’75 a few times’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

40 Single Skips

10 Shoulder Pass Throughs

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Lat Stretch

3 Rounds:

5 Front Squats

5 Push Press

5 Thrusters

Strength

Thruster (1-1-1-1-1-1-1)

Metcon

’75 a few times’

Metcon (Time)

For Time:

75 Sit-Ups

75 Push Jerks, 35/25kg

75 Sit-Ups
Rx 35/25kg

L1 30/20kg

L2 25/15kg

Cool Down

Thread the Needle (both sides)

Prone Cobra (abs)

Pigeon Pose (both sides)

Wednesday 20th December -‘twentyonefifteennine’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

20 Mountain Climbers

10 Russian KB Swings

5 Burpees

Metcon

‘twentyonefifteennine’

Metcon (Time)

For Time:

21-15-9 reps of:

Hand Release Push-Ups

Deadlifts, 100/75kg

Box Jumps, 24/20″
Rx 100/75kg

L1 80/60kg

L2 60/42.5kg

Core

Metcon (No Measure)

100 Hollow Rocks
*Every time you break or stop, complete 1 Turkish Get-Up.

*10min Timecap

Cool Down

Prone Cobra (abs)

Twisted Cross (both sides)

Seated Pike Stretch

Standing Calf Stretch

Tuesday 19th December -‘Heavy’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Single Skips

10 Alternating Side Lunges

20 Mountain Climbers

90secs Bottom of Squat Stretch

2 Rounds (with a dowel rod in the back rack position):

5 Jumping Squats

5 Sumo Squats

5 Squats

Strength

Back Squat (2-2-2-2-2-2)

Metcon

‘Heavy’

Metcon (Time)

5 Rounds for Time:

Run 400m

15 Kettlebell Swings, 32/24kg
Rx 32/24kg

L1 24/16kg

L2 16/8kg

Cool Down

Couch Stretch (both sides)

Standing Straddle Stretch

Lizard Stretch (both sides)

January Member of the Month 2018

Trudy Chandler

Tell us a little bit about yourself:
Mother of one gorgeous girl, I’ve worked in pubs for nearly 25 years and love it, also I’m an absolute cricket tragic.

When did you start CrossFit?
After completing a 6 week challenge in April 2017 I was hooked

My favourite WOD is:
Deadlifts, MB Situps, Kettlebell Swings, and believe it or not short distance running, I’m starting to like it.

My least favourite WOD is:
I’m trying not to have one cause you have to do them anyway.

My favourite movement to do is:
Deadlifts

If there was one movement that would be banned at CFP it would be:
Turkish Getups – Just pointless

After my first CrossFit workout, I felt:
Fabulous and Proud of myself. It  was 2 days afterwards it hurt like hell and I couldn’t move.

My 2018 Goal is:
Box Jumps, Double Unders, Pull-ups and everything else I haven’t mastered yet.

My advice to new members would be:
You’ve got to be a beginner before you can be anything else and also mindset is everything and of course be consistent.

Something you might not know about me is?
I have a twin sister

If I was to create a WOD called the ‘Trudy’ it would be:
4 Rounds for time
400m Run
20 MB Sit-ups
15 Kettlebell Swings
10 Deadlifts
5 Burpees