WOD – Friday 31 July 2020

  • WORKOUT OF THE DAY:
    For time:
    1000m Row
    50 Over the Rower Burpees
    1000m Row
  • CROSSFIT LITE:
    For time:
    750m Row
    40 Burpees
    750m Row

WOD – Thursday 30 July 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    15 Deadlift 60/40kg
    15 Power Clean 60/40kg
    15 Shoulder to Overhead 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    20 KB Deadlifts 16/12kg
    20 KB Swings 16/12kg
    20 Push-ups

WOD – Wednesday 29 July 2020

  • WORKOUT OF THE DAY:
    7 Rounds of:
    10 Thrusters 40/30kg
    10 Pull-ups
    20 Double Unders

    *Rest 2 minutes between rounds

  • CROSSFIT LITE:
    7 Rounds of:
    10 Medball Thrusters 14/8lb
    10 Ring Rows
    60 Skips

    *Rest 2 minutes between rounds

WOD – Tuesday 28 July 2020

  • WORKOUT OF THE DAY:
    4 Rounds for reps:
    1min max Deadlifts 60/40kg
    1 min max Hang Power Snatch 60/40kg
    1 Min Max Pull-ups
    1 Min Max Hollow Rocks
  • CROSSFIT LITE:
    4 Rounds for reps:
    1min max KB Deadlifts 16/12kg
    1 min max KB Swings 16/12kg
    1 Min Max Bent Over Rows 16/12kg
    1 Min Max Abmat Sit-ups

WOD – Monday 27 July 2020

  • WORKOUT OF THE DAY:
    Every 3 minutes for 8 rounds:
    20 Air Squats
    12 Hand Release Push-ups
    20 KB Swings 24/16kg
  • CROSSFIT LITE:
    Every 3 minutes for 8 rounds:
    20 Air Squats
    12 Push-ups
    15 KB Swings 16/12kg

WOD – Friday 24 July 2020

  • WORKOUT OF THE DAY:
    10 Rounds for time:
    2 Squat Cleans 90/60kg
    3 Pull-ups strict
    4 Handstand Push-ups strict
  • CROSSFIT LITE:
    10 Rounds for time:
    5 Medball Cleans20/14lb
    5 Ring rows
    5 Push-ups

WOD – Thursday 23 July 2020

  • WORKOUT OF THE DAY:
    For time:
    100 Air Squats
    50 Push Jerks 50/35kg
    100 Air Squats
  • CROSSFIT LITE:
    For time:
    100 Air Squats
    50 Push-Ups
    100 Air Squats

WOD – Wednesday 22 July 2020

  • WORKOUT OF THE DAY:
    6 Min AMRAP:
    5 Burpees, lateral over bar
    2 Power Cleans 80/60kg
  • CROSSFIT LITE:
    6 Min AMRAP:
    5 Burpees
    5 Medball Cleans 20/14Lb

WOD – Tuesday 21 July 2020

  • WORKOUT OF THE DAY:
    4 Rounds for reps:
    1min max WallBalls
    1min max Box Jumps
    1min max Front Squats 60/40kg
    1min rest
  • CROSSFIT LITE:
    4 Rounds for reps:
    1min max WallBalls
    1min max Box Step Ups
    1min max Goblet Squats 24/16kg
    1min rest

WOD – Tuesday 21 July 2020

  • WORKOUT OF THE DAY:
    4 Rounds for time of:
    1min max WallBalls
    1min max Box Jumps
    1min max Front Squats 60/40kg
    1min rest
  • CROSSFIT LITE:
    4 Rounds for time of:
    1min max WallBalls
    1min max Box Step Ups
    1min max Goblet Squats 24/16kg
    1min rest