WOD – Tuesday 1 May 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    50 alternating pistols
    7 muscle ups
    10 hang power cleans 75/50kg
  • CROSSFIT LITE:
    3 Rounds:
    75 Air squats
    21 Jumping pull ups
    15 Kb swings
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    For time:
    100 Overhead squats 40/30kg
    100 double unders
    100 pull ups
    100 kb swings 24/16

WOD – Monday 30 April 2018

  • WORKOUT OF THE DAY:
    Deadlift
    1-1-1-1-1-1-1
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 10 Medball deadlifts
    Even: 10 Medball front squats
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    3 Rounds:
    1200m assault bike
    30 Pull ups
    30 Box jumps

WOD – Friday 27 April 2018

  • WORKOUT OF THE DAY:
    In teams fo 2:
    76 Air Squats
    76 Push Press 40/30kg
    76 Abmat sit ups
    76 Wallballs
    76 Burpees
    76 Medball Twists
    76 Push Ups
    76 KB Swings
    76 Thrusters 40/30kg
    400m Run with partner

    Partition the reps into any size sets, but split the work evenly between partners.

WOD – Thursday 26 April 2018

  • WORKOUT OF THE DAY:
    For time:
    Run 7km
  • CROSSFIT LITE:
    For time:
    Run 5km
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    1RM bench press
    1RM back squat
    1RM deadlift

WOD – Wednesday 25 April 2018

  • WORKOUT OF THE DAY:
    2 Rounds:
    1k row
    50 Thrusters
    30 Chest to bar pull ups
  • CROSSFIT LITE:
    2 Rounds:
    400m run
    50 Wallballs
    30 Ring rows
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    For time:
    30 back squats @ bodyweight
    100 wallballs

WOD – Tuesday 24 April 2018

  • WORKOUT OF THE DAY:
    21-15-9
    Deadlifts 100/60kg
    Box jumps
    Handstand push ups
  • CROSSFIT LITE:
    21-15-9
    Deadlifts
    Box step overs
    Seated dumbell press
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    For time:
    100 kb swings
    100 pull ups
    100 double unders
    100 overhead squats 50/35kg

WOD – Monday 23 April 2018

  • WORKOUT OF THE DAY:
    5 Rounds
    10 squat snatches 35/25kg
    30sec chin over bar hold
    10 squat snatches 40/30kg
    60sec plank hold
  • CROSSFIT LITE:
    5 Rounds
    10 overhead squats pvc
    30sec top of ring row hold
    10 overhead squats pvc
    60sec plank hold
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    10mins max calorie row
    10mins max calorie bike
    10min max distance run

WOD – Friday 20 April 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    2 rope climbs
    30m sprint
    4 squat cleans 100/60kg
    30m sprint
  • CROSSFIT LITE:
    4 Rounds:
    20 Ring rows
    30m sprint
    20 Goblet squats
    30m sprint
  • WARRIOR WORKOUT:
    For time:
    1500m row
    35 burpees over rower
    30 GHD sit ups
    35 burpees over rower
    1500m row

WOD – Thursday 19 April 2018

  • WORKOUT OF THE DAY:
    Thruster
    3-3-3-3-3-3-3
  • CROSSFIT LITE:
    21min EMOM:
    Even: 30sec max wallballs
    Odd: 30sec max sit ups
  • SKILLS CLASS:
    Strict pull-ups
  • WARRIOR WORKOUT:
    6 Rounds:
    400m run
    500m row

WOD – Wednesday 18 April 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    10 squat cleans 40/30kg
    30sec L-sit hold
    10 squat cleans 40/30kg
    60sec hang from pull up bar
  • CROSSFIT LITE:
    5 Rounds:
    10 medball cleans
    30sec Hollow rocks
    10 medball cleans
    20sec hang from pull up bar
  • SKILLS CLASS:
    Snatch technique
  • WARRIOR WORKOUT:
    3 Rounds:
    3 Rope climbs
    6 Snatches 60/40kg
    9 Pistols
    12 Wallballs
    15 Burpees