Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
21, 15, 9
Deadlift 100/70
Wall ball
Finisher
2min
ME knee to elbow
Category: Daily WOD
Thursday WOD – bring your long sock and ‘A’ game!
Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm
Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5
Wednesday WOD
Technique/strength WOD
Split jerk
Split jerk
5-5-5-5-5
Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee
Olympic Lifting
3 position power snatch + 2 OHS
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
10min AMRAP
3 bar muscle up
10 power snatch 35/25
Finisher
3min ME v-up
Olympic Lifting
Cluster
5-5-5-5-5
Monday WOD – Bring a buddy week
Don’t forget to drag your friends along this week for some fun, free crossfit. Just send the waiver link to them before they come in for their first session with us https://cfcoorparoo.webdesign-staging.com/get-started/free-trial/
Strength
Back squat
3×5 65%, 75%, 85%+rep
Super super set
ME push up
3xME
Score + Total push up
Metcon
50,40,30,20,10
KB swing 24/16
Double under
Olympic Lifting
Overhead Squat with 3 sec pause
5-5-5-5-5
Saturday WOD ‘last day of testing week’
What a way to finish testing week with FRAN!!!!!
For those of you who have done this bench mark many times, don’t let it get in your head. Its a sprint approach it like a sprint, have your game plan which we will discuss during the brief and just go for it!
Run 1.6km TT
Fran
21,15,9
Thruster 42.5/30
Pull up
REMINDER ALL NEXT WEEK IS BRING A BUDDY WEEK
All they need to do is complete the waiver form and come along and train for a week for free 🙂
Friday WOD
Finishing off the working week with a tough hero WOD
McGee
30min AMRAP
5 deadlift 125/85
13 Push up
9 box jump 24/20
Thursday WOD
Strength
Front Squat
1-1-1-1-1
Metcon 14min AMRAP
5 ring muscle up
15 burpee
50 double under
Olympic lifting
Snatch balance
1-1-1-1-1
Wednesday WOD
Technique
Handstand walk
The Chief
For 5 cycles: AMRAP in 3 mins of:
3 Power Cleans, 60/40
6 Push-ups
9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.
Olympic Lifting
Hang clean
1-1-1-1-1
Tuesday WOD
Strength
Squat Clean
1-1-1-1-1
Metcon
25, 20, 15, 10
Hang power clean 45/30
toe to bar
Finisher
ME assault bike
30 sec
Olympic Lifting
Hang snatch
1-1-1-1-1
Monday: Testing week continue….
REMINDER ‘PAY IT FORWARD WEEK’ STARTS THIS WEEK
So how does it work?
It’s very simple, do between one and three good deeds for others within the CFC community without asking for anything in return. Instead the recipient may want to pay it forward to someone else in in the gym and so it continues….
There is no better feeling than doing something for someone and expecting nothing in return.
Some examples of paying it forward could be:
– Setting up someones equipment for them
– shouting them a Fitaid or coffee or even breakfast
– carrying their equipment to the car
– lending your equipment ie weight belt/speed rope
– wiping down chalk marks for the coaches 
Cindy
20min AMRAP
5 pull up
10 push up
15 air squats
Olympic Lifting
Jerk
1-1-1-1-1
Saturday WOD
CrossFit Total
Strict press
Back Squat
Deadlift
1-1-1
