Skills/Strength
Squat Clean technique and progressions then 15mins to work to 5rm
WOD
‘Diane’
21-15-9
Deadlifts 100/70
HSPU’S
Skills
Rope Climbs! – Wear long socks….actually.
WOD
‘Spare Tyre Assassin’
5RFT
60 x Airsquats
30 x Medball Twists 9-6 (use slam balls if not enough medballs)
15 x T2B’s
30s plank – (be honest, Robs will be watching! 
Strength/Skills
Hang Snatch Technique
then @70-80% 1 rm
2-2-2-2-2-2-2-2
rest between sets
WOD
‘”BURP-EE” – Pardon Me’
Open Workout 12.1 – don’t google search it… just don’t…
2 min rest then
Tabata Airsquats
Warm Up – we won’t normally post this, but this is a spesh one leading up to the open, expect more of these in warm ups and WODs…
Judging Practice
In pairs, one judges while one works then swap:
10 x squats
10 x push ups
10 x sit-ups
Skills
Pistol Squats!
Technique and progressions
WOD
‘Pee your Pants-er’
3RFT
40 x Double Unders (120 singles if you MUST)
20 x Goblet Squats 24/16
10 x Burpee box jumps
15min cut-off
Strength
OHS (overhead squat) technique
3RM OHS – if it ain’t full depth…and/or you don’t make a weight for three….it doesn’t count
WOD
‘Full Hog not Light Jog’
800m run
20 Push press 40/30
20 Kettlebell Cleans 24/16 (alternating)
20 Z Sits
400m run
12 Push press 40/30
12 Kettlebell Cleans
12 Z Sits
200m Run
8 Push press 40/30
8 Kettlebell Cleans
8 Z Sits
100m Run
20min cut off
Skills
Rowing workshop then three attempts at 200m sprint time with rest in between attempts.
WOD
‘Down for the Count’
16min AMRAP
6 x Pull ups
8 x Floor Presses 35/25
10 x Floor wipers 35/25
Strength
Deadlift 5rm
In 15mins work up to your 5rm
WOD
15 DU buy-in (if you can perform 1 DU then this is compulsory, otherwise 45 singles) – then
15-9-3
HR (hand release) Lateral Burpees
Weighted Sit ups 9/6
OHS (overhead squat) 40/30
15min cut off
BOOM
So guys, this is where we’ll be posting our WODs….here is a little taster of how it will work and here is today’s WOD
Strength/Skills
Ring dips/muscle up progressions
3 x max set of ring dips with 1 min rest between sets
then muscle up progressions on rings.
WOD
‘Polly Put the Kettle On’
5RFT
20 x KB Goblet Squats 24/16
10 x KB Swings 24/16
100m KB Weighted run 24/16
15 minute cut off!
So we’re into week four since starting CFPAPS’ first ever on-ramp, into the third week of general sessions, one week has passed since our opening comp (which was freakin awesome by the way!) and the second on ramp has had it’s first session yesterday….While we’re taking back to back on-ramps and our numbers are increasing by the week, no WODs will be posted regularly…I want members to embrace the element of ‘surprise’…in that to truly excel at CrossFit, you can’t just choose your strengths or cherry pick the WOD’s you like…even when we do post them up daily…if it looks like a WOD you’ll hate, that’s the session you should 100% come to. Without getting out of your comfort zone, you won’t be pushing your limits, and without pushing your limits, you won’t get results…true story!
