Thursday 1st February -‘Unbroken’

CrossFit Proficient – CrossFit

As todays title suggests, this should be an unbroken WOD. With a light weight and fast cardio movement, this should be your goal today.

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Mountain Climbers

30 Star Jumps

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Seated Forearm Stretch

2 Rounds:

10 Alternating Step-Ups

10 Alternating Side Lunges

10 Jumping Lunges

Strength

Back Rack Lunge (4-4-4-4-4-4)

*4 Reps = Right, Left, Right, Left

Metcon

‘Unbroken’

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Double Unders

10 Power Cleans, 52.5/35kg
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Cool Down

Standing Quad Stretch (both sides)

Standing Calf Stretch (both sides)

Lizard Stretch (both sides)

Wednesday 31st January -’18 for Life’

CrossFit Proficient – CrossFit

Two metcons to complete in 18 minutes each. Choose a heavy weight to challenge yourself in the first one and loosen up the legs on the run in the second after pushing through those wallballs.

Warm-up

Warm-up (No Measure)

200m Run

6:00min AMRAP:

10 MB Squat Cleans

30m MB Run

5 MB Thrusters

Metcon

’18 for Life’

A: Metcon (Time)

For Time:

30 Hang Squat Cleans, 80/60kg

*Every 3 Reps perform 10 Bar Facing Burpees
*18min Timecap

Rx 80/60kg

L1 60/42.5kg

L2 52.5/35kg

B: Metcon (Time)

For Time:

3 Rounds:

400m Run

50 Wallballs, 20/14lb
*18min Timecap

Cool Down

Pigeon Pose (both sides)

Samson Stretch (both sides)

Standing Calf Stretch (both sides)

Tuesday 30th January -‘Fran Sandwich’

CrossFit Proficient – CrossFit

Another version of ‘Fran’ today, this time some sit-ups either side of the main event and a lighter weight to compensate. See if you can’t get close to your regular Fran time on this one.

Warm-up

Warm-up (No Measure)

Tabata (8 rounds of alternating movements):

Shoulder Pass Throughs

Squats

2 Rounds:

30sec Bottom of Squat Stretch

30sec Puppy Dog Pose

Burgener Warm-Up

Strength

Squat Snatch (3-3-3-3-3-3)

Metcon

‘Fran Sandwich’

Metcon (Time)

For Time:

50 Sit-Ups

21-15-9 reps:

Thrusters, 35/25kg

Pull-Ups

50 Sit-Ups
Rx 35/25kg

L1 30/20kg

L2 25/15kg

Cool Down

Childs Pose

Lat Stretch

Couch Stretch

Prone Cobra (abs)

Monday 29th January -‘Trudy’s Member of the Month WOD’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30secs Pike Stretch

10 Sit-Up to Straddle Stretch

30sec Samson Stretch R

30sec Samson Stretch L

6:00min AMRAP:

40 Skips

5 Sit-Ups

10 KB Russian Swings

5 KB Deadlifts

Metcon

‘Trudy’

Trudy (Time)

4 Rounds for Time:

400m Run

20 MB Sit-Ups, 20/14lb

15 Kettlebell Swings, 24/16kg

10 Deadlifts, 100/75kg

5 Burpees
Rx 100/75kg

L1 80/60kg

L2 60/42.5kg

Cool Down

Seated Straddle Stretch

Prone Cobra (abs)

Standing Calf Stretch

Saturday 27th January -‘Willy’

CrossFit Proficient – CrossFit

In todays Hero WOD ‘Willy’ you’ll spend more time running than in the Box movements. Get your head around this and it’ll be an enjoyable WOD. If you and running aren’t friends, go easy on the other movements and use this WOD to fine tune your breathing and running posture. Or just survive.

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10m Walking Lunges

10m High Knees

5 Goblet Squats

5 Ring Rows

5 Russian KB Swings

Metcon

‘Willy’

Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here
*45min Timecap

Cool Down

Samson Stretch (both sides)

Standing Calf Stretch

Single Arm Lat Stretch (both sides)

Standing Pike Stretch

‘Australia Day’

CrossFit Proficient – CrossFit

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

26-1-18

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 Box Jumps, 24/20”

26 Calorie Row

26 Burpees 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.

Cool Down

Pigeon Pose (both sides)

Couch Stretch (both sides)

Puppy Dog Pose

Child’s Pose

Thursday 25th January-‘Maintain the Pain’

CrossFit Proficient – CrossFit

Today’s Triplet should see each round completed in roughly the same time. Recover between the Rounds to ‘Maintain the Pain’. If you can’t deadlift your own body weight
choose someone else’s! Don’t do that, use 40-60% of your 1RM.

Warm-up

Warm-up (No Measure)

90secs to Alternate between 1 rep of Sit-Up to Pike & Sit-Up to Straddle Stretch.

2 Rounds:

30sec Standing Single Leg Pike Stretch R

30sec Standing Single Leg Pike Stretch L

30sec Seated Adductor Stretch

3 Rounds:

10 Russian KB Swings

5 Dowel Rod Good Mornings

10 Pike Squats

Strength

Deadlift (5-5-5-5-5)

Metcon

‘Maintain the Pain’

Metcon (2 Rounds for time)

2 Rounds (each for Time):

30 Alternating Kettlebell Snatches, 32/24kg

20 Deadlifts, Bodyweight

50 Squats

Cool Down

Child’s Pose / optional with Shoulders

Bottom of Squat Stretch

Forward Fold

Wednesday 24th January -‘Farmer Karen’

CrossFit Proficient – CrossFit

Wallballs, you either love them or hate them!
How will you break up 150 Reps with a 100m Kettlebell Farmers Carry penalty looming over you? Go for broke on that first set, or strategically break it up for a workout you can keep chipping away at.

Warm-up

Warm-up (No Measure)

200m Run

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Puppy Dog Pose

2 Rounds:

5 MB Goblet Squats

5 MB Thrusters

15 MB Sit-Ups

Metcon

‘Farmer Karen’

Metcon (Time)

For Time:

150 Wallballs
*Each time the ball drops or is held longer than 2 seconds a 100m Kettlebell Farmers Carry, 24/16kg applies.

Core

Metcon (No Measure)

In 10:00mins:

Complete 100 Hollow Rocks

In the remaining time complete as many Supermen as possible.

Cool Down

Prone Cobra (abs)

Samson Stretch (both sides)

Pigeon Pose (both sides)

Tuesday 23rd January -‘Ab Swing’

CrossFit Proficient – CrossFit

Today will be a test of your Grip and forearm Strength! Concentrate on your Kettlebell Swing technique so you can keep moving through the Toes to Bar.

Warm-up

Warm-up (No Measure)

3 Rounds:

40 Skips

8 Shoulder Pass Throughs

2 Rounds:

30sec Puppy Dog Pose

30sec Twisted Cross R

30sec Twisted Cross L

3 Rounds:

5 Push-Ups Plus

5 Push-Ups

10m Crab Walk

Strength

Floor Press (5-5-5-5-5)

Metcon

‘Ab Swing’

Metcon (Time)

For Time:

50 Kettlebell Swings, 24/16kg

50 Toes to Bar

40 Kettlebell Swings, 24/16kg

40 Toes to Bar

30 Kettlebell Swings, 24/16kg

30 Toes to Bar

20 Kettlebell Swings, 24/16kg

20 Toes to Bar

10 Kettlebell Swings, 24/16kg

10 Toes to Bar
Rx 24/16kg

L1 20/12kg

L2 16/8kg

Cool Down

Childs Pose

Seated Straddle Stretch

Prone Cobra

Seated Forearm Stretch

Monday 22nd January -‘Heavy Fran’

CrossFit Proficient – CrossFit

A version of ‘Fran’ to challenge how you tackle this iconic workout. Most definitely a different experience than it’s lighter, faster version.

Warm-up

Warm-up (No Measure)

2:00min Shuttle Run

2 Rounds:

30secs Standing Pike Stretch

30secs Lat Stretch

30secs Child’s Pose with Shoulders

2 Rounds:

5 Snatch Grip Deadlifts

5 Snatch Grip Pulls

5 Snatch Grip High Pulls

1 Power Snatch

Strength

Power Snatch (2-2-2-2-2-2-2)

Metcon

‘Heavy Fran’

Metcon (Time)

For Time:

15-12-9 reps:

Thrusters, 60/42.5kg

Strict Pull-Ups
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Couch Stretch (both sides)

Single Arm Lat Stretch

Puppy Dog Pose