WOD – Friday 30 October 2020

  • WORKOUT OF THE DAY:
    For Time:
    21-18-15-12-9-6-3 reps of:
    Calories, Assault Bike
    Hang Power Snatch, 35/25kg
  • CROSSFIT LITE:
    For Time:
    21-15-12-9 reps of:
    Burpees
    KB Swings 16/12kg

WOD – Thursday 29 October 2020

  • WORKOUT OF THE DAY:
    For time:
    100 Double-unders
    10 Clean & Jerks 60/40kg
    8 Bar Muscle-ups

    *Perform this chipper 3 times.
    Rest 3 minutes between each.

  • CROSSFIT LITE:
    For time:
    150 Single Skips
    10 Medball Thrusters 20/14lb
    10 Bent Over Rows 20/15kg
    10 Push-ups

    *Perform this chipper 3 times.
    Rest 3 minutes between each.

WOD – Wednesday 28 October 2020

  • WEIGHTLIFTING / GYMNASTICS:
    10 Min Build to Heavy Deadlift

    CrossFit Lite:
    10 Min EMOM
    5 Deadlifts 20/15kg

  • WORKOUT OF THE DAY:
    “Diane”
    21-15-9 reps for time of:
    Deadlift 225/155
    Handstand Push-up
  • CROSSFIT LITE:
    “Diane Lite”
    21-15-9 reps for time of:
    KB Deadlift 24/16kg
    Push-up

WOD – Tuesday 27 October 2020

  • WORKOUT OF THE DAY:
    For time:
    100 Wall Balls 20/14
    50 Pull-ups, strict
    50 Ring Dips, strict
    50 Back Squats 100/70kg
    50 Ring Dips, kipping
    50 Pull-ups, kipping
    100 Wall Balls 20/14Teams of 2:
    1 Person works at a time
  • CROSSFIT LITE:
    For time:
    100 Wall Balls 14/8lb
    50 Ring Rows
    50 Box Dips
    100 Air Squats
    50 Box Dips
    50 Ring Rows
    100 Wall Balls 14/8lbTeams of 2:
    1 Person works at a time

WOD – Monday 26 October 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    400m Run
    15 Power Snatch 50/35kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    200m Run
    15 KB Swings 16/12kg

WOD – Friday 23 October 2020

  • WORKOUT OF THE DAY:
    On the minute for 20 minutes:
    Min 1: 10 Hang Power Cleans 60/40kg
    Min 2: 20 Sit-ups
    Min 3: 30 Double-unders
    Min 4: 10 Burpees, over bar
  • CROSSFIT LITE:
    On the minute for 20 minutes:
    Min 1: 10 KB Swings 16/12kg
    Min 2: 15 Sit-ups
    Min 3: 60 Skips
    Min 4: 5 Burpees

WOD – Thursday 22 October 2020

  • WORKOUT OF THE DAY:
    For time:
    50-40-30-20-10 Thruster 20/15kg
    25-20-15-10-5 Toes to Bar
  • CROSSFIT LITE:
    For time:
    50-40-30-20-10 Air Squats
    50-40-30-20-10 Leg Raises

WOD – Wednesday 21 October 2020

  • WORKOUT OF THE DAY:
    30 minutes of:
    1 minute Row/Bike/Shuttle Sprints
    1 minute of rest
  • CROSSFIT LITE:
    30 minutes of:
    1 minute Row/Bike/Shuttle Sprints
    1 minute of rest

WOD – Tuesday 20 October 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    30 Double-unders
    21 Wallball Shots 20/14lb
    30 Double-unders
    15 Box Jumps
    30 Double-unders
    9 Hang Power Cleans 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    60 Single Skips
    21 Wallball Shots 14/8lb
    60 Single Skips
    15 Box Step-ups
    60 Single Skips
    9 Medball Cleans

WOD – Monday 19 October 2020

  • WORKOUT OF THE DAY:
    7 Rounds on the 5 minute of:
    100m Run
    15 Kettlebell Swings 24/16kg
    100m Run
    15 Burpees
    100m Run
  • CROSSFIT LITE:
    7 Rounds on the 5 minute of:
    100m Run
    10 Kettlebell Swings 16/12kg
    100m Run
    10 Burpees
    100m Run