WOD – Friday 30 March 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    20 Box jumps
    15 Toes to bar
    10 Kb swings 24/16kg

WOD – Thursday 29 March 2018

  • WORKOUT OF THE DAY:
    5min AMRAP:
    3 Deadlifts 120/80kg
    7 Push presses 50/35kg
  • CROSSFIT LITE:
    5min AMRAP:
    3 Medball deadlifts
    5 Push ups
  • SKILLS CLASS:
    Sled pushes
    10 x 20m push
    *start heavy, add load after each 20m
  • WARRIOR WORKOUT:
    20min EMOM:
    Odd: 7 pull-ups
    Even: 10m handstand walk

WOD – Tuesday 27 March 2018

  • WORKOUT OF THE DAY:
    For time:
    100 burpee pull-ups
  • CROSSFIT LITE:
    For time:
    100 burpees
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    16min EMOM:
    Minute 1 – 3 Power Cleans
    Minute 2 – 2 Hang Squat Cleans
    Minute 3 – 1 Squat Clean
    Minute 4 – Rest

WOD – Monday 26 March 2018

  • WORKOUT OF THE DAY:
    For time:
    27-21-15-9
    Calorie Row
    Thrusters 40/30kg
  • CROSSFIT LITE:
    27-21-15-9
    Kettlebell Sumo Deadlift High Pull
    Wallballs
  • SKILLS. CLASS:
    Pull ups technique
  • WARRIOR WORKOUT:
    4 Rounds:
    400m run
    15 Box jumps 70/60cm

WOD – Friday 23 March 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    400m run
    7 muscle-ups
  • CROSSFIT LITE:
    20min AMRAP:
    400m run
    7 strict pull-ups (use a band if needed)
    7 strict ring dips (use a band if needed)
  • WARRIOR WORKOUT:
    4 Rounds
    Every 4mins perform:
    12 Thrusters 40/30kg
    15 Calories bike
    18 x 10m shuttle sprints

WOD – Thursday 22 March 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    20 OH Walking lunges 60/40kg
    20 Abmat sit ups
    20 Good mornings 20/15kg
  • CROSSFIT LITE:
    5 Rounds:
    20 Walking lunges
    20 Abmat sit ups
    20 Good mornings 20/15kg
  • SKILLS CLASS:
    Work on a weakness
  • WARRIOR WORKOUT:
    16min EMOM:
    1st Minute: 14/12 Calorie Row
    2nd Minute: 12 Sumo Deadlift High Pulls 40/30kg
    3rd Minute: 10 Chest to Bar Pull-Ups
    4th Minute: 8 Burpee Box Jumps

WOD – Wednesday 21 March 2018

  • WORKOUT OF THE DAY:
    50-40-30-20-10
    Dumbell Snatches
    5-4-3-2-1
    Rope climbs
  • CROSSFIT LITE:
    50-40-30-20-10
    Kb swings 16/12kg
    15-12-9-6-3
    Banded pull-ups

WOD – Tuesday 20 March 2018

  • WORKOUT OF THE DAY:
    Back Squat
    5-5-3-3-3-1-1-1-1-1
  • CROSSFIT LITE:
    20min AMRAP:
    20 medball cleans
    20 abmat sit ups
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    Test:
    1. Max rep unbroken pull-ups
    2. Max rep unbroken ring dips
    3. 400m run
    4. 1RM deadlift

WOD – Monday 19 March 2018

  • WORKOUT OF THE DAY:
    For time:
    2k Row
  • CROSSFIT LITE:
    For time:
    2k Row
  • SKILLS CLASS:
    Toes to bar technique
  • WARRIOR WORKOUT:
    For time:
    21-15-9
    Pull-ups
    Wallballs

WOD – Friday 16 March 2018

  • WORKOUT OF THE DAY:
    Push jerk
    5-5-3-3-3-1-1-1-1-1
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 7 dumbell push press
    Even: 7 good mornings (empty bar)
  • WARRIOR WORKOUT:
    2 rounds:
    5min max calorie Assault bike
    5min max calorie row