WOD – Friday 1 February 2019
- BRING A FRIEND WORKOUT:
13min AMRAP:
8 medball cleans
7 burpees
WOD – Thursday 31 January 2019
- BRING A FRIEND WORKOUT:
17min AMRAP:
200m run
15 Ring rows
10 Jumping squats
WOD – Wednesday 30 January 2019
- BRING A FRIEND WORKOUT:
12min AMRAP:
10 Box jumps
10 Push ups
10 Wallballs
WOD – Tuesday 29 January 2019
- BRING A FRIEND WORKOUT:
15min AMRAP:
10 Kb swings
20 Walking Lunges
WOD – Monday 28 January 2019
- BRING A FRIEND WORKOUT:
20min AMRAP:
5 Kettlebell Sumo Deadlift High Pull
10 Sit ups
15 Air squats
WOD – Friday 25 January 2019
- 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
- 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
- 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
- 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
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
