WOD – Friday 1 March 2019

  • WORKOUT OF THE DAY:
    Nasty Girls
    3 Rounds:
    50 Air squats
    7 Muscle ups
    10 Hamg power cleans 60/40kg
  • CROSSFIT LITE:
    3 Rounds:
    40 Air squats
    14 Ring rows
    14 Kb swings

WOD – Thursday 28 February 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    800m run
    30 Push presses 40/30kg
  • CROSSFIT LITE:
    3 Rounds:
    800m run
    30 Push presses (empty bar)
  • SWEATFEST:
    20min EMOM:
    1: 50 double unders
    2: 15 calorie row
    3: 15 burpees
    4: rest

WOD – Wednesday 27 February 2019

  • WORKOUT OF THE DAY:
    12min AMRAP:
    3,6,9,12,15,etc…
    Pull ups
    Burpees
  • CROSSFIT LITE:
    12min AMRAP:
    3,6,9,12,15,etc…
    Jumping pull ups
    Burpees
  • BARBELL CLUB:
    Front squat
    2-2-2-2-2
    Push press
    2-2-2-2-2
  • GYMNASTICS CLUB:
    Tabata ring dips
    4min rest
    Tabata L-hang

WOD – Tuesday 26 February 2019

  • WORKOUT OF THE DAY:
    DT
    5 Rounds:
    12 Deadlifts 70/45kg
    9 Hang power cleans 70/45kg
    6 Push jerk 70/45kg
  • CROSSFIT LITE:
    5 Rounds:
    12 Double Kb deadlift 24/16kg
    12 Kb swings 24/16kg
    12 Push ups
  • SWEATFEST:
    20min AMRAP:
    100m run
    15 burpees
    250m row
    15 burpees
    500m bike
    15 burpees

WOD – Monday 25 February 2019

  • WORKOUT OF THE DAY:
    ANNIE
    50-40-30-20-10
    Double unders
    Sit-ups
  • CROSSFIT LITE:
    ANNIE
    50-40-30-20-10
    Double unders
    Sit-ups
  • CROSSFIT OPEN 19.1:
    15min AMRAP:
    19 Wallballs
    19 Calorie Row

WOD – Friday 22 February 2019

  • WORKOUT OF THE DAY:
    5 Rounds:
    50 Double unders
    25 Push ups
  • CROSSFIT LITE:
    5 Rounds:
    75 Single skips
    15 Push ups

WOD – Thursday 21 February 2019

  • WORKOUT OF THE DAY:
    For time:
    400m run
    15 Clean & jerks 60/40kg
    400m run
    12 Clean & jerks 60/40kg
    400m run
    9 Clean and jerks 60/40kg
  • CROSSFIT LITE:
    For time:
    400m run
    15 Burpees
    400m run
    12 Burpees
    400m
    9 Burpees
  • SWEATFEST:
    2 Rounds for distance:
    5min Row
    5min Bike

WOD – Wednesday 20 February 2019

  • WORKOUT OF THE DAY:
    Karen
    150 Wallballs
  • CROSSFIT LITE:
    Karen
    150 Wallballs
  • BARBELL CLUB:
    Hang power snatch
    1-1-1-1-1-1-1
  • GYMNASTICS CLUB:
    Work on strict pull ups

WOD – Tuesday 19 February 2019

  • WORKOUT OF THE DAY:
    Open 11.215min AMRAP:
    9 Deadlifts 70/45kg
    12 Push ups
    15 Box jumps
  • CROSSFIT LITE:
    15min AMRAP:
    9 Kb deadlifts
    12 Push ups
    15 Jumping squats
  • SWEATFEST:
    20min AMRAP:
    250m row
    Rest 1:1
    Bike 600m
    Rest 1:1For max calories.

WOD – Monday 18 February 2019

  • WORKOUT OF THE DAY:
    For time:
    1000m row
    30 Snatches 40/30kg
    1000m run
  • CROSSFIT LITE:
    For time:
    750m row
    30 Kb Sdhp
    800m run
  • BARBELL CLUB:
    Squat clean
    1-1-1-1-1-1-1
  • GYMNASTICS CLUB:
    Work on ring muscle ups