Tuesday, January 31, 2012


(A) Squat Clean
You have 10min (after general warm up) to find a Heavy Single, Then perform 1rep Every Minute on the Minute for 5min
(Can change loads, just DON'T MISS)

(B) 4rnds @ 2.30min each
Do 1Rnd of Cindy
5 Power Clean 75/50
*Do Task

*Rnd 1 = Burpees, Rnd 2 = TTR/B,
Rnd 3&4 = KTE+TTR

** 1min recovery between rounds

Monday, January 30, 2012


OHS 5-3-1

15 OHS - 60/43
400m run
15 Front Squat - 60/43
400m run
15 Thrusters - 60/43
400m run

*Think unbroken reps

Saturday, January 28, 2012

Reebok Crossfit Games 2012- Create a Profile NOW.

"The 2012 CrossFit Games season is almost here! Registration for the Open begins on February 1. We will announce the first Open workout on February 22. After five Open workouts, one each week, the top 60 men, 60 women, and 30 teams in each region will qualify to compete at one of 17 Regional competitions." -Crossfit Reebok 2012 regionals page.

In just over 3 weeks the first games WOD will be announced. If you haven't already, it's time to get your "Game On", commit to those training sessions, master your techniques, push your self to the limit [and then some], make sure you are in the best mental and physical shape you have ever been.
Registration for the games opens on the 1st Feb [next Wednesday], in the mean time you can setup your player profile. It's as simple as an email address and a password, and maybe a photo. Last years login wont work with the 2012 games.
After the 1st Feb you can register as an athelete and commit to our affiliate team - Crossfit Penrith.

Reebok Crossfit Games Login

Don't wait till the last minute, beat the rush.

Saturday Make Up & Team Training

7am - Catch up on missed session or skills.
10:30am - Team Training (Open Box)

Friday, January 27, 2012


WOD - 10 Rounds
1 Power Clean + 1 C&J + 5 Squats 60/43
Run 150m (The last maroon fin)


MAX rep Push Press. 2 efforts
(Same weight as used in WOD)

Thursday, January 26, 2012

Wednesday, January 25, 2012

9:30am Australia Day Session

Just a reminder that the only opportunity to get your WOD on at CFP on Australia Day is at 9:30am. For anyone participating in "The WOD Games" you will be able to have a crack at this weeks WOD & I will be also programing an Australia Day themed WOD for everyone else.
Anyone doing the Competition WOD come a bit earlier & get yourself nice & organized & get a good warmup going, because at 9:30 I will do a general warmup but with 2 WOD's going it might not be the ideal for the your individual needs. Also If you need any taping or any assistance at all for that matter I can spend a bit more time with you this way. So give yourselves the best opportunity to get a time your happy with.

Let The Fun Begin

Deadlift 5-5-5 @ a 5second Tempo
6 DB OHS (Arms at 6 o'clock)

3 Rounds
12 OHS Unbroken & Full Control of midline
8 Plyo Pushups
4 reps of Pullup bar complex
(1xC2B + 1xKTE + 1xTTB = 1rep)

Tuesday, January 24, 2012


20min general warmup (Unloaded bar to be used)

A: 15min to find MAX G2O (min 0-15)
B: MAX rep Pullups, 1 attempt (min 15-17)
C: Run 1.6km (min 17)

Monday, January 23, 2012

Congratulations Jen

Run 400 Meters
10 Squat 50/35
10 Kettlebell Swings 24/16
10 Box Jump 24/20
Rest 90 seconds
Run 200 Meters
5 Squat 50/35
5 Kettlebell Swings 24/16
5 Box Jump 24/20
Rest 60 seconds
Run 800 Meters
20 Squat 50/16
20 Kettlebell Swings 24/16
20 Box Jump 24/20

Sunday, January 22, 2012

Gosford Games

All the Best to all CFP athletes competing today.
"Don't let fatigue make a coward of you."
Steve Prefontaine

Saturday, January 21, 2012

Saturday Catch Up Session/Team Training

Catch a missed session or Work some skills.
"Somebody may beat me, but they are going to have to bleed to do it."
Steve Prefontaine

Friday, January 20, 2012


(A) 21-15-9
Thrusters 50/35
Power Cleans 50/35

(B) 1-2 Rope Climbs OTM for 10min
Quick transition
Run Big Block
"Something inside of me just said, 'Hey, wait a minute, I want to beat him,' and I just took off."
Steve Prefontaine

Thursday, January 19, 2012


Back Squat (Heavy Single)

WOD 3 Rnds
50 Double Unders
25 TTR
20 Overhead Stepups 10/5
"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
Steve Prefontaine

Wednesday, January 18, 2012


Do handstand practice between sets
(3sets of 10 Unbroken reps of 1:2)

WOD - 15min AMRAP
1 Full Gasser
5 Power Snatch 65/43

"Don't be afraid to give up the good to go for the great."
Steve Prefontaine

Tuesday, January 17, 2012


Us CrossFitters often bag out the "Fitness" levels of other sports or disciplines, especially long distance runners. Check Steve Prefontaine out, he was certainly on the same page in regards to some CrossFitters "WOD" tactics.
(Watch for more PRE quotes through the week)


In 6 minutes
Run 800 Meters
Max reps Overhead Squats 60/43 (amount of reps is score)
recover 10 minutes then:
In 10 minutes Max Rounds and Reps of
7 Thrusters 50/35
10 KB Swings 32/24
7 Pull Ups

Monday, January 16, 2012


Front Squat 6-6-6
Weighted Pullups

Run 400m (Weighted)
10 Rolling Thrusters
25 Unbroken Double Unders
Run 400m (Be 5 Seconds faster than weighted)
*Prep Group be 10 Seconds Faster

Friday, January 13, 2012

Friday 13th

Deadlift - 5-5-5

WOD 15-12-9
DBell Snatch 45/35
DBell Push Press
DBell Swing
*Snatch reps is to be performed on each hand.

Thursday, January 12, 2012

WOD Games WOD #7

100 box jumps (24” / 20”)
10-1, 1-10 toes to bar and ground to overhead (40kg/25kg)
100 box jumps

Wednesday, January 11, 2012


Find a weight that you can Push Press a minimum 10 reps, Once you hit failure start to perform Jerks (Split or Push) & continue until failure. This is one set.
Perform 4 working sets.

KB Swings 24/16
100 m sprint

Monday, January 9, 2012


Warm Up
Back Squat with Bar X 10 reps + 1 X Shuttle run
Front Squat 1/2 BW X 10 reps + 1 X Shuttle run
Back Squat 3/4 BW X 5 reps + 1 X Shuttle run

TABATA Run/Air Squat

WOD - 3 Rnds
2 1/2min to run 400m & get as many 3/4 BW Back Squats as possible
90sec recovery between rounds
3min MAX calorie row

*SCORING* For every second it takes you to run 400m, you subtract 5kg from your "total for that round.
eg; if you run 400m in 1:30 (90sec) & perform 15 Back Squats at 75kg, you multiply 90 X 5 = 450 Your Back squat total for that round is 15 X 75 = 1,125 (So 1,125 - 450 = 675) Do the same calculation for the remaining 2 rounds.
If your 3min MAX calorie row is, say 60. You simply ADD that to your TOTAL 3 rounds


Work to a "Heavy Single"

(B) On the minute for 11 minutes perform 2 Power Snatch + 2 Broad Jumps + Box jumps
*You choose your own focus re- Box jumps, ie, Max Height or Max reps. BUT be ready to go at the top of next minute.

Friday, January 6, 2012



Perform 3 (Unbroken) sets of 10 reps

Run 800m
MAX REP OHS (2 attempts)
Run 600m
MAX REP Ring Dips (2 attempts)
Run 400m
MAX OHS + Ring Dips

Thursday, January 5, 2012

WOD Games Workout # 6

You have a choice of two workouts. Cindy OR Mary. The scoring system encourages the completion of Mary, the more advanced option.

Cindy: As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats

Mary: As many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups

Wednesday, January 4, 2012


Full Clean & Jerk
(Find a Heavy Single)

WOD - 12min AMRAP
5 Power Clean 80/50
10 Double Unders
*At some point Run 1 x 800m

Tuesday, January 3, 2012


Back Squat
15min AMRAP
10 Wall Ball 9/6kg - 11/9ft
15 KB Swings 24/16
10 Strict Pullups
*Change grips every round on Pullups