WOD – Tuesday 1 December 2020

  • WEIGHTLIFTING / GYMNASTICS:
    10min Build to Heavy Power Snatch

    Lite:
    10min EMOM
    Even: 5 Snatch Deadlift
    Odd: 5 Tall Muscle Snatch

    *Use PVC or Bar

  • WORKOUT OF THE DAY:
    4 Rounds for time of:
    400m run
    12 Power Snatch 50/35kg
  • CROSSFIT LITE:
    4 Rounds for time of:
    200m run
    24 KB Swing 16/12kg

WOD – Monday 30 November 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    400m Run
    35 Abmat Sit-ups
    30 Sec Handstand Hold
    25 Chest-to-bar Pull-ups
    20 Handstand Push-ups
  • CROSSFIT LITE:
    3 Rounds for time of:
    200m Run
    35 Abmat Sit-ups
    30 Sec Plank Hold
    25 Bent Over Rows 20/15kg
    20 Push-ups

WOD – Friday 27 November 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    15 Deadlifts 100/70kg
    15 Handstand Push-ups
    5 Bar Muscle-ups
  • CROSSFIT LITE:
    3 Rounds for time of:
    30 KB Deadlifts 24/16kg
    25 Push-ups
    20 Box Dips

WOD – Thursday 26 November 2020

  • WORKOUT OF THE DAY:
    25 min Amrap of:
    400m Run with Medball 20/14lb
    10 Power Cleans 50/35kg
  • CROSSFIT LITE:
    25 min Amrap of:
    400m Run
    20 Medball Clean 14/8lb

WOD – Wednesday 25 November 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    21 V-ups
    18 Supermans
    15 Chest-to-bar Pull-ups
    12 Box Jumps
    9 Power Snatch 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    21 Leg Raises
    18 Supermans
    15 Ring Rows
    12 Box Step-ups
    9 KB Swings 16/12kg

WOD – Tuesday 24 November 2020

  • WORKOUT OF THE DAY:
    4 Rounds for time of:
    30/20 Calories Row
    30 Push-ups
    30 Back Rack Lunges 20/15kg
    30 Russian MBall Twists 20/14lb
  • CROSSFIT LITE:
    4 Rounds for time of:
    30 KB SDHP
    30 Push-ups
    30 Lunges
    30 Russian MBall Twists 14/8lb

WOD – Monday 23 November 2020

  • WEIGHTLIFTING / GYMNASTICS:
    3-3-3-3-3
    Push Press

    Lite: 10 Min EMOM
    5 Stict Press 20/15kg

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    100m KB F/Rack Carry 24/16kg
    15 Squat Cleans 60/40kg
    15 Push Press 60/40kg

    *2 Kettlebells for Front Rack Carry*

  • CROSSFIT LITE:
    3 Rounds for time of:
    100m Plate Carry 10/5kg
    15 Front Squats 20/15kg
    15 Strict Press 20/15kg

    *2 Plates for plate carry*

WOD – Friday 20 November 2020

  • WORKOUT OF THE DAY:
    AMRAP 20 minutes of:
    50 Double-unders
    25 Calories, Bike/Row
    15 Handstand Push Ups
  • CROSSFIT LITE:
    AMRAP 20 minutes of:
    100 Single Skips
    25 KB SDHP
    15 Push Ups

WOD – Thursday 19 November 2020

  • WORKOUT OF THE DAY:
    For time:
    20 Back Squats 100/70kg
    3km Run
    20 Back Squats 100/70kg
  • CROSSFIT LITE:
    For time:
    75 Air Squats
    2 km Run
    75 Air Squats

WOD – Wednesday 18 November 2020

  • WORKOUT OF THE DAY:
    “Randy”
    For time:
    75 Power Snatch 35/25kg
  • CROSSFIT LITE:
    For time:
    75 Wallballs 14/8lb