WOD – Wednesday 1 July 2020

/in /by

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    500m Row
    21 Kettlebell Swings 24/16
    12 Burpees
  • CROSSFIT LITE:
    3 Rounds for time of:
    500m Row
    21 Kettlebell Swings 16/12
    12 Burpees

WOD – Tuesday 30 June 2020

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Warm up: Warm cup of Coffee !
or Tea ( if you feel like scaling today)

  • Workout of the Day:
    Get Outside:
    Stay active for 45 Minutes
    Run,Bike,Walk the Dogs
    Your choice…

    We’ll see you back at the
    Box tomorrow

WOD – Monday 29 June 2020

/in /by


Warm up: 3 Rounds
10 Mountain Climbers
10 Push ups
15 Jumping Jacks

  • WORKOUT OF THE DAY – BODYWEIGHT V1:
    4 Rounds for time of:
    15 Burpees
    45 Lunges
  • WORKOUT OF THE DAY – BODYWEIGHT V2:
    4 Rounds for time of:
    15 Burpees
    45 Jumping Lunges
  • WORKOUT OF THE DAY – BODYWEIGHT V3:
    4 Rounds for time of:
    15 Burpees
    45 Lungesters

WOD – Friday 26 June 2020

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Warm up: 4 min AMRAP
15 Jumping Jacks
15 Push up ( 5 Shoulder taps every for every 5 push ups)
15 Glute Bridges

  • WORKOUT OF THE DAY – BODYWEIGHT:
    21-18-15-12-9-6-3
    Good Mornings
    Push ups

    *Use random object to add weight
    on Good Mornings*

  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    21-18-15-12-9-6-3
    KB/DB Deadlift 24/16
    Hand Release Push ups

    Dumbells RX: 22.5kg/15kg

  • WORKOUT OF THE DAY – BARBELL:
    21-18-15-12-9-6-3
    Deadlift 60/40
    Handstand Push ups

WOD – Thursday 25 June 2020

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Warm up: 3 Rounds
5 Reps Toe Touches (L + R)
5 Reps Bootstrappers
5 Reps Inch Worms
5 Spidermans + Twist

  • WORKOUT OF THE DAY – BODYWEIGHT:
    60 Reps each :
    Jump Squats
    Burpees
    Walking Lunges

    *Split up anyway*

  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    60 Reps each:
    KB/DB Front Squats 24/16
    Burpees
    KB/DB Walking Lunges 24/16

    Dumbells RX: 22.5kg/15kg

    *Split up anyway*

  • WORKOUT OF THE DAY – BARBELL:
    60 Reps each:
    Front Squats 40/30
    Burpees
    Walking Lunges 40/30

    *Split up anyway*

WOD – Wednesday 24 June 2020

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Warm up: 3 Rounds:
10 Push up 2 Down Dog
20 Mountain Climbers (10 per side)
30 Single Skips (15 Double Unders)

  • WORKOUT OF THE DAY – BODYWEIGHT:
    For time:
    50 Commando’s
    100 Single Skips
    50 Dips
    100 Single Skips
    50 Commando’s
  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    For time:
    50 KB/DB Push Press 24/16
    50 Double Unders
    50 Dips
    50 Double Unders
    50 KB/DB Push Press 24/16

    Dumbells RX: 22.5kg/15kg

  • WORKOUT OF THE DAY – BARBELL:
    For time:
    50 Push Press 40/30
    50 Double Unders
    50 Dips
    50 Double Unders
    50 Push Press 40/30

WOD – Tuesday 23 June 2020

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Warm up: 4 Rounds:
5 Tuck Jumps
10 Mountain Climbers
15 Jumping Jacks

  • WORKOUT OF THE DAY – BODYWEIGHT V1:
    5 Rounds for time of:
    30 Sit-ups
    15 Burpees

    *Rest 1 minute between rounds”

  • WORKOUT OF THE DAY – BODYWEIGHT V2:
    5 Rounds for time of:
    30 Abmat Sit-ups
    15 Burpees

    *Rest 1 minute between rounds”

  • WORKOUT OF THE DAY – BODYWEIGHT V3:
    5 Rounds for time of:
    30 Alternating V- Ups
    15 Burpees

    *Rest 1 minute between rounds”

WOD – Monday 22 June 2020

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Warm up: 3 Rounds
10 Good Mornings
10 Samson Stretches (5 per side)
10 Squats

  • WORKOUT OF THE DAY – BODYWEIGHT:
    40-30-20-10 reps for time of:
    Walking Lunges
    Air Squats
    Bent Over Rows
  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    40-30-20-10 reps for time of:
    KB/DB Deadlifts 24/16
    KB/DB Squats 24/16
    Pull-ups

    Dumbells RX: 22.5kg/15kg

  • WORKOUT OF THE DAY – BARBELL:
    40-30-20-10 reps for time of:
    Deadlifts 60/40
    Back Squats 60/40
    Pull-ups

WOD – Friday 19 June 2020

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Warm up: 3 Rounds
5 No push up Burpees + 5 Regular Burpees
10 Sit ups
10 Jump Squats

  • WORKOUT OF THE DAY – BODYWEIGHT:
    AMRAP 6 minutes of:
    15 Burpees
    15 Sit-ups

    Rest 2 Minutes

    AMRAP 6 minutes of:
    15 Burpees
    15 Hollow Rocks

  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    AMRAP 6 minutes of:
    15 KB/DB Thrusters
    15 Sit-ups

    Rest 2 Minutes

    AMRAP 6 minutes of:
    15 KB/DB Thrusters
    15 Hollow Rocks

    Men: DB 22.5kg / KB 24kg
    Women: DB 15kg / KB 16kg

  • WORKOUT OF THE DAY – BARBELL:
    AMRAP 6 minutes of:
    15 Thrusters 40/30
    15 Sit-ups

    Rest 2 minutes

    AMRAP 6 minutes of:
    15 Thrusters 40/30
    15 Hollow Rocks

WOD – Thursday 18 June 2020

/in /by


Warm up: 5 Rounds
15 Single Skips / Hops
5 Knuckle Drags
5 Bend & Bows
5 Passtroughs

  • WORKOUT OF THE DAY – BODYWEIGHT:
    As far as possible in 12 minutes of:
    60 Single Skips
    10 Jump Squats
    60 Single Skips
    15 Jump Squats
    60 Single Skips
    20 Jump Squats

    Keep adding 5x Jump Squats

  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    As far as possible in 12 minutes of:
    30 Double-unders
    10 KB/DB Power Snatch
    30 Double-unders
    12 KB/DB Power Snatch
    30 Double-unders
    14 KB/DB Power Snatch

    Keep adding 2x to P/Snatches

  • WORKOUT OF THE DAY – BARBELL:
    As far as possible in 12 minutes of:
    30 Double-unders
    10 Power Snatch 40/30
    30 Double-unders
    11 Power Snatch 40/30
    30 Double-unders
    12 Power Snatch 40/30

    Keep adding 1 rep to P/Snatches