WOD – Monday 31 August 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    30 Front Rack Lunge 24/16kg
    40 KB SDHP 24/16kg
    50 Abmat Sit-ups
  • CROSSFIT LITE:
    3 Rounds for time of:
    30 Lunges
    40 KB SDHP 16/12kg
    50 Abmat Sit-ups

WOD – Friday 28 August 2020

  • WORKOUT OF THE DAY:

For time:
40 Front Rack Lunges 20/15kg
30 Front Squats 40/30kg
20 Burpees over bar
10 Deadlifts 100/80kg

• CROSSFIT LITE:

For time:
40 Lunges
30 Goblet Squats 40/30kg
20 Burpees
10 KB Deadlifts 24/16kg

WOD – Thursday 27 August 2020

• WORKOUT OF THE DAY:

3 Rounds of:

50 Air Squats

30 Dumbell Snatches 22.5/15kg

• CROSSFIT LITE:

3 Rounds of:

50 Air Squats

30 KB Swings 16/12kg

WOD – Wednesday 26 August 2020

• WORKOUT OF THE DAY:

For time:
750m Row
30 Strict Press 40/30kg
750m Row
25 Push Press 50/35kg
750m Row
20 Push Jerks 60/40kg

*No rack, unless necessary

• CROSSFIT LITE:

For time:
500m Row
30 KB Push Press 16/12kg
500m Row
25 KB Push Press 16/12kg
500m Row
20 KB Push Press 16/12kg

WOD – Tuesday 25 August 2020

  • WORKOUT OF THE DAY:
    15 min AMRAP:
    20 Box Jumps
    15 Toes-to-bar
    5 Power Clean 80/60kg
  • CROSSFIT LITE:
    15 min AMRAP:
    20 Box Step-ups
    15 Ab Mat Sit-ups
    10 Push-ups

WOD – Tuesday 25 August 2020

  • WORKOUT OF THE DAY:
    15 min AMRAP:
    20 Box Jumps
    15 Toes-to-bar
    5 Power Clean 80/60kg
  • CROSSFIT LITE:
    15 min AMRAP:
    20 Box Step-ups
    15 Ab Mat Sit-ups
    10 Push-ups

WOD – Monday 24 August 2020

  • WORKOUT OF THE DAY:
    For time:
    50 Double-unders
    25 Thrusters 40/30kg
    50 Double-unders
    25 Pull-ups
    50 Double-unders
    25 Thrusters 40/30kg
    50 Double-unders
  • CROSSFIT LITE:
    For time:
    100 Single Skips
    25 KB Swings 16/12kg
    100 Single Skips
    25 Bent Over Rows 20/15kg
    100 Single Skips
    25 KB Swings 16/12kg
    100 Single Skips

WOD – Monday 17 August 2020

  • WORKOUT OF THE DAY:
    15min AMRAP:
    12 Front Squats 60/40kg
    9 Clean & Jerks 60/40kg
    6 Snatches 60/40kg

    *Any type of snatch is acceptable

  • CROSSFIT LITE:
    15min AMRAP:
    15 Goblet Squats 16/12kg
    12 KB Swings 16/12kg
    9 Burpees

WOD – Friday 14 August 2020

  • WORKOUT OF THE DAY:
    5 Rounds for time of:
    40 DB Box Step-ups 22.5/15kg
    30 Double-unders
    20 Air Squats
    10 V-ups
  • CROSSFIT LITE:
    5 Rounds for time of:
    40 Box Step-ups
    60 Single Skips
    20 Air Squats
    10 Abmat Sit-ups

WOD – Thursday 13 August 2020

  • WORKOUT OF THE DAY:
    For time:
    2km Row

    Rest 5 minutes.

    “”GRACE””
    30 Clean & Jerks, 60/40kg

    Score A = Rowing
    Score B = Grace

  • CROSSFIT LITE:
    For time:
    1500m Row

    Rest 5 minutes.

    For time:
    30 Medball Cleans
    30 Push-ups

    Score A = Rowing
    Score B = M/Clean & Push ups