Thursday 22nd February -‘Straight to the Core’

CrossFit Proficient – CrossFit

A couple of exercises that will test your Core strength and Endurance over 5 rounds.
Fatigue will take its toll during the Push-Ups and the Toes to Bar should be a bit of recovery for that.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Shoulder Pass Throughs

60 Skips

2 Rounds:

30sec Twisted Cross R

30sec Twisted Cross L

30sec Lat Stretch

3 Rounds:

10 Sit-Ups

5 Push-Ups Plus

10 MB Push Press

Metcon

‘Straight to the Core’

Metcon (Time)

5 Rounds for Time:

25 Push-Ups

25 Toes to Bar

Core

Metcon (No Measure)

7 Rounds:

20sec L-Sit Hold

3 High Box Jumps
*Use the Rings or Floor for the L-Sits and try a little higher than normal jump if you’re keen.

Cool Down

Standing Pec Stretch

Standing Tricep Stretch

Prone Cobra

Wednesday 21st February -‘Opposites Attract’

CrossFit Proficient – CrossFit

Two opposing movements means you should recover in enough time to keep going, to push through this little couplet.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Skips

15 Squats

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Lat Stretch

2 Rounds:

5 Clean Pulls

5 Fast Squat Drops

5 Squat Cleans

Strength

Squat Clean (3-3-3-3-3-3)

Metcon

‘Opposites Attract’

Metcon (Time)

For Time:

27-21-15 reps:

Sumo Deadlift High-Pulls, 52.5/35kg

Push Press, 52.5/35kg
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Cool Down

Samson Stretch

Banded Lat Stretch

Thread the Needle

Tuesday 20th February -‘Kelly’

CrossFit Proficient – CrossFit

One of the ‘New’ Girl WOD’s today that is fairly leg heavy. Hopefully your legs can recover on the short runs.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8:00min AMRAP:

10m Toy Soldiers

5 Sit-Ups

10m Walking Lunges

5 Tuck Jumps

10m Sumo Sidewalk

5 Pike Squats

Metcon

‘Kelly’

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool Down

Lizard Stretch

Couch Stretch

Child’s Pose

Standing Calf Stretch

Monday 19th February -‘I got the Power’

CrossFit Proficient – CrossFit

Two ‘pulling’ movements in today’s wod means efficiency in technique is paramount. This should still be a fairly quick wod.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run

20 Shoulder Pass Throughs

20 Pike Squats

2 Rounds:

1:00 min Puppy Dog Pose

1:00 min Bottom of Squat Stretch

3 Rounds with a dowel rod:

5 Behind the Neck Jerks

10 Overhead Squats

Strength

Overhead Squat (1-1-1-1-1-1-1)

Metcon

‘I got the Power’

Metcon (Time)

For Time:

21-15-9 Reps:

Power Cleans, 60/42.5kg

Chest to Bar Pull-Ups
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Seated Forearm Stretch

Pigeon Pose

Single Arm Lat Stretch

Saturday 17th February -‘Terry’

CrossFit Proficient – CrossFit

Your last Saturday Hero WOD for a while, enjoy this long hard slog, next week the fun and competition of the open begins!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10m MB Russian Walking Lunges

10 MB Push Press

10m MB Sumo Sidewalk

10 MB Deadlifts

Metcon

‘Terry’

Terry (Time)

For Time:

1-Mile Run

100 Push-Ups

100m Bear Crawl

1-Mile Run

100m Bear Crawl

100 Push-Ups

1-Mile Run
In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana
To learn more about Terry click here
*45min Timecap

Cool Down

Twisted Cross

Thread the Needle

Standing Calf Stretch

Standing Pec Stretch

Friday 16th February -‘Mobility’

CrossFit Proficient – CrossFit

With nearly 100 Overhead Squats combined with high volume Pull-Ups, complete your warm up properly to ensure great form throughout the entire WOD.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Shoulder Pass Throughs

5 Hanging Scapula Retractions or Push-Ups Plus

2 Rounds:

1:00min Puppy Dog Pose

30sec Childs Pose with Shoulders

30sec Bottom of Squat Stretch

3 Rounds (with a Dowel Rod):

5 Hollow Rocks

5 Supermen

5 Overhead Squats

*2 Shoulder Pass Throughs between each movement.

Metcon

‘Mobility’

Metcon (Time)

7 Rounds for Time:

14 Overhead Squats, 42.5/30kg

21 Pull-Ups
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Core

Metcon (No Measure)

5 Rounds:

15 Supermen

30sec Handstand Hold

Thursday 15th February -‘Tech Savvy’

CrossFit Proficient – CrossFit

A couple of High Tech movements in the WOD today will keep you on your toes. Concentrate on the Snatches while your heart rate spikes on the Double Unders.

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Mountain Climbers

10 Star Jumps

10 Alternating Lunges

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Bottom of Squat Stretch

2 Rounds:

5 Pike Squats

5 Sumo Squats

5 Front Squats

Strength

Front Squat (5-5-5-5-5-5)

Metcon

‘Tech Savvy’

Metcon (Time)

For Time:

50-40-30-20-10 reps:

Double Unders

21-18-15-12-9 reps:

Squat Snatches, 42.5/30kg
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Puppy Dog Pose

Standing Calf Stretch

Pigeon Pose

Valentines Day -‘Heart Breaker / Dream Maker’

CrossFit Proficient – CrossFit

A Partner WOD for Valentines Day! Have fun with these Two WODs or have a crack solo if you’re keen!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8:00min AMRAP:

10 Partner MB Sit-Ups

5 Over the Partner Burpees each

5 MB Deadlifts each

Metcon

‘Heart Breaker’

Metcon (AMRAP – Rounds and Reps)

WOD 1

In 12 Minutes:

50 Kettlebell Goblet Lunge Buy-In, 24/16kg

Then AMRAP:

10 Hand Release Deadlifts, 100/75kg

10 Box Jumps, 24/20″
Rx 100/75kg

L1 80/60kg

L2 60/42.5kg

*Only 1 Person working at a time for the Goblet Lunge Buy-In.

*In the remaining Time Partner 1 completes a ‘Round’ of Deadlifts and Box Jumps while Partner 2 holds the Kettlebell in a Squat Hold, then change over and repeat for the rest of the WOD.

*For the Hand Release Deadlifts, you may not drop the Bar, you must lower to the Floor, release both hands and then complete the next rep.

*If not completing the WOD as a partnership, halve the Buy-in and complete as a normal AMRAP.

Metcon

‘Dream Maker’

Metcon (AMRAP – Rounds and Reps)

WOD 2

Ascending Ladder 12 Minute AMRAP:

2 Wallballs, 20/14lb

2 Burpees

4 Wallballs, 20/14lb

4 Burpees

6 Wallballs, 20/14lb

6 Burpees

Etc.

Etc.
*Partner 1 completes 2 Wallballs, you both do 2 Synchronised burpees. Partner 2 completes 2 Wallballs, you both do 2 Synchronised Burpees.

Partner 1 completes 4 Wallballs, you both do 4 Synchronised Burpees. Partner 2 completes 4 Wallballs, you both do 4 Synchronised Burpees.

Continue in this fashion until time is up.

*If not completing the WOD as a partnership, double the Burpees each round but keep the Wallballs the same. Eg. 2 Wallballs then 4 Burpees, 4 Wallballs then 8 Burpees, 6 Wallballs then 12 Burpees.

Cool Down

Seated Pike Stretch

Standing Calf Stretch

Couch Stretch

Tuesday 13th February -‘Hangman’

CrossFit Proficient – CrossFit

A fast little 5 Rounder, that should see your Forearms and grip strength tested. Recovery should be adequate though on the Walking Lunges.

Warm-up

Warm-up (No Measure)

200m Run

90sec Seated Pike Stretch

90sec Seated Straddle Stretch

3 Rounds:

10 Russian KB Swings

5 Single Leg KB Deadlifts (each side)

10 Glute Bridges (5 Single Leg each side for advanced)

Strength

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

Metcon

‘Hangman’

Metcon (Time)

5 Rounds for Time:

10 Hang Cleans, Bodyweight

1 Rope Climb

30 Walking Lunge Steps
Rx Bodyweight

*Scale to 3/4 or 1/2 Bodyweight if necessary

Cool Down

Seated Forearm Stretch

Seated Adductor Stretch

Pigeon Pose

Monday 12th February -‘In for the Long Haul’

CrossFit Proficient – CrossFit

Getting our Run on today! It’s always hard to get your rhythm back on the run when your arms and shoulders feel heavy, although in 800m this should be achievable.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

20m Toy Soldiers

10 Pike Squats

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

3 Rounds:

5 Push-Ups Plus

8 MB Squat Cleans

Metcon

‘In for the Long Haul’

()

Metcon (Time)

4 Rounds for Time:

800m Run

15 Power Cleans, 60/42.5kg

20 Hand Release Push-Ups
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Twisted Cross

Seated Forearm Stretch

Standing Calf Stretch