WOD – Friday 28 February 2020

  • QUOTE OF THE DAY:
    Think big and don’t listen to people who tell you it can’t be done. Life’s too short to think small. – Tim Ferris
  • WORKOUT OF THE DAY:
    5 Rounds for time of:
    20 Wallballs
    10 Hang Power Cleans 70/50kg
  • CROSSFIT LITE:
    5 Rounds for time of:
    20 Wallballs
    10 Kb swings 24/16kg

WOD – Thursday 27 February 2020

  • QUOTE OF THE DAY:
    There is only one thing that makes a dream impossible to achieve: the fear of failure. – Paul Coelho
  • WORKOUT OF THE DAY:
    20min AMRAP:
    4 Handstand Push-ups
    6 Pull-ups
    12 Dumbbell Box Step-ups
  • CROSSFIT LITE:
    20min AMRAP:
    4 Seated DB press
    6 Ring rows
    12 Box Step-ups
  • SWEATFEST:
    20min AMRAP:
    400m run
    100 Double unders / 200 single skips

WOD – Wednesday 26 February 2020

  • QUOTE OF THE DAY:
    The way to get started is to quit talking and start doing. – Walt Disney
  • STRENGTH:
    Build up to a 1RM snatch.
  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    800m run
    10 Squat Snatch 70/50kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    800m run
    10 Squat Snatch 20/15kg

WOD – Tuesday 25 February 2020

  • QUOTE OF THE DAY:
    The secret of getting ahead is getting started. – Mark Twain
  • WORKOUT OF THE DAY:
    15min AMRAP:
    20 Kb swings 24/16kg
    20 Air Squats
  • CROSSFIT LITE:
    15min AMRAP:
    20 Kb swings 24/16kg
    20 Air Squats
  • SWEATFEST:
    10 Rounds:
    45 seconds max burpee box jumps
    15 seconds rest
    45 seconds max calorie assault bike
    15 seconds rest

WOD – Monday 24 February 2020

  • QUOTE OF THE DAY:
    The most effective way to do it, is to do it. – Amelia Earhart
  • STRENGTH:
    Build up to a heavy 2 front squats
  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    21 Handstand Push-ups
    14 Deadlifts 90/65kg
    7 Front Squats 90/65kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    21 Box hspu
    14 Deadlifts 40/30kg
    7 Goblet squats 24/16kg

WOD – Friday 21 February 2020

  • QUOTE OF THE DAY:
    The elevator to success is out of order. You’ll have to use the stairs… one step at a time. – Joe Girard
  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    30 Second L-sit
    20 Chest to bar pull-ups
    10m Handstand Walk

    Rest 5 minutes, then

    AMRAP in 9 minutes of:
    9 Wallballs
    6 Burpees

  • CROSSFIT LITE:
    3 Rounds for time of:
    30 Second hollow hold
    20 Ring rows
    10m Bear crawl

    Rest 5 minutes, then

    AMRAP in 9 minutes of:
    9 Wallballs
    6 Burpees

WOD – Thursday 20 February 2020

  • QUOTE OF THE DAY:
    The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work. – Oprah Winfrey
  • WORKOUT OF THE DAY:
    42-30-18 reps for time of:
    Wallballs
    Sumo deadlift high pulls 35/25kg
    Box jumps
    Push presses 35/25kg
  • CROSSFIT LITE:
    42-30-18 reps for time of:
    Wallballs
    Sumo deadlift high pulls 35/25kg
    Box step ups
    Push ups
  • SWEATFEST:
    20min AMRAP:
    20 Calorie Row
    20 Calorie Bike
    20 Burpees

WOD – Wednesday 19 February 2020

  • QUOTE OF THE DAY:
    Some people want it to happen, some people wish it would happen, others make it happen. – Michael Jordan
  • WORKOUT OF THE DAY:
    AMRAP 3 min of:
    3 Deadlifts 120/70kg
    3 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    5 Deadlifts 100/60kg
    5 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    Bar-facing burpees

  • CROSSFIT LITE:
    AMRAP 3 min of:
    3 Deadlifts 40/30kg
    3 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    5 Deadlifts 40/30kg
    5 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    Bar-facing burpees

WOD – Tuesday 18 February 2020

  • QUOTE OF THE DAY:
    Problems are not stop signs, they are guidelines. – Robert H. Schuller
  • WORKOUT OF THE DAY:
    For time:
    300 Double-unders
    75 Chest-to-bar Pull-ups
    75 Toes to bar
  • CROSSFIT LITE:
    For time:
    400 single skips
    75 Jumping pull ups
    75 Abmat sit ups

WOD – Monday 17 February 2020

  • QUOTE OF THE DAY:
    Perseverance is failing 19 times and succeeding the 20th. – Julie Andrews
  • STRENGTH:
    Back Squat
    2-2-2-2-2
  • WORKOUT OF THE DAY:
    For time:
    400m Farmer’s Carry 24/16kg
    40 Abmat sit ups
    40 Hang Power Cleans 140/30kg
    40 Back squats 40/30kg
  • CROSSFIT LITE:
    For time:
    400m Farmer’s Carry 24/16kg
    40 Abmat sit ups
    40 Kb swings 24/16kg
    40 Jumping squats