WOD – Friday 1 February 2019

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  • BRING A FRIEND WORKOUT:
    13min AMRAP:
    8 medball cleans
    7 burpees

WOD – Thursday 31 January 2019

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  • BRING A FRIEND WORKOUT:
    17min AMRAP:
    200m run
    15 Ring rows
    10 Jumping squats

WOD – Wednesday 30 January 2019

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  • BRING A FRIEND WORKOUT:
    12min AMRAP:
    10 Box jumps
    10 Push ups
    10 Wallballs

WOD – Tuesday 29 January 2019

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  • BRING A FRIEND WORKOUT:
    15min AMRAP:
    10 Kb swings
    20 Walking Lunges

WOD – Monday 28 January 2019

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  • BRING A FRIEND WORKOUT:
    20min AMRAP:
    5 Kettlebell Sumo Deadlift High Pull
    10 Sit ups
    15 Air squats

WOD – Friday 25 January 2019

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  • WORKOUT IF THE DAY:
    4 RFT:
    30 Alternating Pistols
    3 Rope climbs
  • CROSSFIT LITE:
    4 RFT:
    40 Squats
    3 Rope pulls
  • BARBELL CLUB:
    Snatch High Pull + Power Snatch into OHS: (2+2)x3, (1+1) x 3.
    Clean Pull + Power Clean + Push Jerk:
    (1+1+1) x 4 sets.
    Stay light and work speed here
  • GYMNASTICS CLUB:
    4 Sets of:
    10 False Grip Ring Chin Ups
    Ring Support x 1:00
    10 Hanging Tuck Ups

WOD – Thursday 24 January 2019

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  • WORKOUT OF THE DAY:
    3 Rounds:
    1 min max Calories assault bike
    1 min max Ring dips
    1 min max Box jumps
    1 min max Sit ups
    1 min max Double unders
    Rest
  • CROSSFIT LITE:
    3 Rounds:
    1 min max Calories assault bike
    1 min max Ring dips
    1 min max Box jumps
    1 min max Sit ups
    1 min max Double unders
    Rest
  • SWEATFEST:
    20min AMRAP:
    100 burpees over rower
    remaining time max distance row

WOD – Wednesday 23 January 2019

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  • WORKOUT OF THE DAY:
    Deadlift
    5-5-5-5-5
  • CROSSFIT LITE:
    Deadlift
    5-5-5-5-5
  • FINISHER:
    1 leg banded glute bridge
  • BARBELL CLUB:
    Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets
  • GYMNASTICS CLUB:
    5 Sets of:
    10 Ring Push Up
    10 Candlestick to Hollow
    10 Vertical Jump
    20 Superman

WOD – Tuesday 22 January 2019

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  • WORKOUT OF THE DAY:
    Open 11.4
    10min AMRAP:
    60 Bar facing burpees
    30 Overhead squats 55/40kg
    10 Muscle ups
  • CROSSFIT LITE:
    10min AMRAP:
    60 Burpees
    30 OHS empty bar
    10 Kneeling muscle ups
  • FINISHER:
    Tabata banded bent over row
  • SWEATFEST:
    20min EMOM:
    1: 15 burpee
    2: 15 Cal row
    3: 15 burpees
    4: 50 double unders

WOD – Monday 21 January 2019

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WORKOUT OF THE DAY:
Helen for Hounds

3RFT:
400m run
21 Kb swings
12 Pull ups

CROSSFIT LITE:
Helen for Hounds

3RFT:
400m run
21 Kb swings
12 Jumping pull ups

BARBELL CLUB:
Hang Clean + Front Squat + Clean:
(1+2+1) x 2, (1+1+1) x 3
Clean Deadlift to Mid Knee + Clean Pull:
(2+3) x 4 sets

GYMNASTICS CLUB:
15 Sets of Grip Complex:
Overhand, Underhand, Eagle Grip