WOD – Friday 29 November 2019

  • QUOTE OF THE DAY:
    Find your weaknesses, make friends with them, then beat them to death. – Chris Spealler
  • WORKOUT OF THE DAY:
    For time:
    30 thrusters 50/35kg
    Rest 3 min
    35 thrusters 40/30kg
    Rest 3 min
    40 thrusters 35/25kg
    *Attempt in as few sets as possible.
  • CROSSFIT LITE:
    For time:
    30 Burpees
    Rest 3 min
    35 Wallballs
    Rest 3 min
    40 Burpees
    *Attempt in as few sets as possible.

WOD – Thursday 28 November 2019

  • QUOTE OF THE DAY:
    If everything seems under control, you are not going fast enough. – Mario Andretti
  • WEIGHTLIFTING:
    Establish a 1RM Squat Clean.
  • WORKOUT OF THE DAY:
    21-15-9
    Squat clean 60/40kg
    Handstand push ups
  • CROSSFIT LITE:
    21-15-9
    Front squat 60/40kg
    Seated dumbell press

WOD – Thursday 28 November 2019

  • QUOTE OF THE DAY:
    If everything seems under control, you are not going fast enough. – Mario Andretti
  • WEIGHTLIFTING:
    Establish a 1RM Squat Clean.
  • WORKOUT OF THE DAY:
    21-15-9
    Squat clean 60/40kg
    Handstand push ups
  • CROSSFIT LITE:
    21-15-9
    Front squat 60/40kg
    Seated dumbell press

WOD – Wednesday 27 November 2019

  • QUOTE OF THE DAY:
    Accept challenges, so that you may feel the exhilaration of victory. – George Patton
  • WORKOUT OF THE DAY:
    5 Rounds:
    15 Kettlebell swings
    15 Burpees
  • CROSSFIT LITE:
    5 Rounds:
    15 Kettlebell swings
    15 Burpees

WOD – Tuesday 26 November 2019

  • QUOTE OF THE DAY:
    Continuous effort, not strength or intelligence, is the key to unlocking our potential. – Winston Churchill
  • WORKOUT OF THE DAY:
    For time:
    30 Snatches 60/40kg
  • CROSSFIT LITE:
    For time:
    30 Snatches 40/30kg

WOD – Monday 25 November 2019

  • QUOTE OF THE DAY:
    It’s not who I am underneath, but what I do that defines me. – Batman
  • WORKOUT OF THE DAY:
    For time:
    75 pull-ups
    75 push-ups
    75 front squats 35/25kg
    75 hang power cleans 35/25kg
    75 push press 35/25kg
    75 medball sit ups
    75 double unders
  • CROSSFIT LITE:
    For time:
    75 Bent over rows 20/15kg
    75 Floor press 20/15kg
    75 front squats 20/15kg
    75 hang power cleans 20/15kg
    75 push press 20/15kg
    75 medball sit ups
    150 single skips

WOD – Friday 22 November 2019

 

  • QUOTE OF THE DAY:
    Don’t let yesterday take up too much of today. – Will Rogers
  • WORKOUT OF THE DAY:
    2 Rounds for time:
    30 Calories Rowing
    20 Burpees over bar
    10 Squat Snatch 60/40kg
  • CROSSFIT LITE:
    2 Rounds for time:
    30 Calories Rowing
    20 Burpees over bar
    10 Overhead squats

WOD – Thursday 21 November 2019

  • QUOTE OF THE DAY:
    The way to get started is to quit talking and begin doing. – Walt Disney
  • WORKOUT OF THE DAY:
    3 Rounds for time:
    21 Toes to bar
    14 Box Jumps
    7 Muscle-ups
  • CROSSFIT LITE:
    3 Rounds for time:
    21 Knee raises
    14 Jumping squats
    7 Ring rows
    7 Push ups
  • SWEATFEST:
    Tabata 10m shuttles
    Rest 1min
    Tabata push ups
    Rest 1min
    Tabata kettlebell swings
    Rest 1min
    Tabata box jumps

WOD – Wednesday 20 November 2019

  • QUOTE OF THE DAY:
    Whether you think you can, or you think you can’t, you are right. – Henry Ford
  • WORKOUT OF THE DAY:
    For time
    400m run
    100 double unders
    400m run
    80 Abmat sit-ups
    400m run
    60 steps walking lunge
    400m run
    40 pull-ups
    400m run
    20 clean and jerks 40/30kg
    400m run
  • CROSSFIT LITE:
    For time:
    400m run
    200 single skips
    400m run
    80 Abmat sit-ups
    400m run
    60 steps walking lunge
    400m run
    40 jumping pull-ups
    400m run
    20 kb swings
    400m run

WOD – Tuesday 19 November 2019

  • QUOTE OF THE DAY:
    Great things never come from comfort zones.
  • WORKOUT OF THE DAY:
    21-15-9 reps for tiime:
    Burpees
    Wallballs

    Rest 5 minutes, then

    15-12-9-6-3 reps for time:
    Burpees
    Wallballs

  • CROSSFIT LITE:
    21-15-9 reps for tiime:
    Burpees
    Wallballs

    Rest 5 minutes, then

    15-12-9-6-3 reps for time:
    Burpees
    Wallballs

  • SWEATFEST:
    For time:
    Row 1000m
    Rest 1:1
    Row 750m
    Rest 1:1
    Row 500m
    Rest 1:1
    Row 250