WOD – Saturday 31 August 2019

  • WORKOUT OF THE DAY:
    21-15-9
    Hang squat clean 60/40kg
    Bar facing burpees

    Rest 5mins

    15-12-9
    Handstand push ups
    Push jerks 70/45kg

    Rest 5mins

    12-9-6
    Deadlifts 140/90kg
    L-sit pull ups

    Workout options:
    A) Workout 1 only
    B) Workout 1 and 2
    C) Workout 1,2 and 3

WOD – Friday 30 August 2019

  • WORKOUT OF THE DAY:
    Fran
    21-15-9
    Thrusters 43/30kg
    Pull ups
  • CROSSFIT LITE:
    Bodyweight Fran
    21-15-9
    Burpees
    Pull-ups

WOD – Thursday 29 August 2019

  • WEIGHTLIFTING:
    Hang Power Clean
    3-3-3-3-3
  • WORKOUT OF THE DAY:
    In a 10 minute window:
    Run 1.6km
    Max reps hang power clean 70/45kg
  • CROSSFIT LITE:
    In a 10 minute window:
    Run 800m
    Max reps KB swings 24/16kg
  • SWEATFEST:
    20min EMOM:
    Minute 1 – Max Burpees
    Minute 2 – Max Double unders
    Minute 3 – Max Box jumps
    Minute 4 – Rest

WOD – Thursday 29 August 2019

  • WEIGHTLIFTING:
    Hang Power Clean
    3-3-3-3-3
  • WORKOUT OF THE DAY:
    In a 10 minute window:
    Run 1.6km
    Max reps hang power clean 70/45kg
  • CROSSFIT LITE:
    In a 10 minute window:
    Run 800m
    Max reps KB swings 24/16kg
  • SWEATFEST:
    20min EMOM:
    Minute 1 – Max Burpees
    Minute 2 – Max Double unders
    Minute 3 – Max Box jumps
    Minute 4 – Rest

WOD – Thursday 29 August 2019

  • WEIGHTLIFTING:
    Hang Power Clean
    3-3-3-3-3
  • WORKOUT OF THE DAY:
    In a 10 minute window:
    Run 1.6km
    Max reps hang power clean 70/45kg
  • CROSSFIT LITE:
    In a 10 minute window:
    Run 1.6km
    Max reps KB swings 24/16kg

WOD – Wednesday 28 August 2019

  • WEIGHTLIFTING:
    Shoulder Press 1-1-1-1-1
    Push Press 3-3-3-3-3
    Push Jerk 5-5-5-5-5
  • WORKOUT OF THE DAY:
    5 Rounds for time:
    12 Medicine Ball Cleans
    10 Push-ups
    8 Sit-ups
  • CROSSFIT LITE:
    5 Rounds for time:
    12 Medicine Ball Cleans
    10 Push-ups
    8 Sit-ups

WOD – Tuesday 27 August 2019

  • WORKOUT OF THE DAY:
    7 Rounds for time:
    15 Hollow rocks
    5 Muscle-ups
  • CROSSFIT LITE:
    7 Rounds for time:
    15 Abmat sit ups
    10 Ring rows
  • SWEATFEST:
    20min AMRAP:
    100 Calories bike
    75 Calories row
    50 Burpees

WOD – Monday 26 August 2019

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    800m run
    20 Back Squats 85/55kg
  • CROSSFIT LITE:
    3 Rounds for time:
    600m run
    20 Back Squats 40/30kg

WOD – Saturday 24 August 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    400m run
    15 Dumbell push press 22.5/15kg
    12 Toes to bar

    Rest 5mins

    4 Rounds:
    25m Dumbell walking lunge 22.5/15kg
    20sec L-sit
    15m Handstand walk

    Rest 5mins

    For time:
    50/35 Calories bike
    35 Hand release push ups
    20 Chest to bar pull ups

    Workout options:
    A) Workout 1 only
    B) Workout 1 and 2
    C) Workout 1,2 and 3

WOD – Friday 23 August 2019

  • WEIGHTLIFTING:
    Deadlift
    5-5-5-5-5
  • WORKOUT OF THE DAY:
    3 Rounds for time:
    15 Deadlifts 100/70kg
    15 Bar facing burpees
  • CROSSFIT LITE:
    3 Rounds for time:
    15 Deadlifts 60/40kg
    15 Bar facing burpees