- 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.
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- QUOTE OF THE DAY:
Whether you think you can, or you think you canât, 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
