WOD – Friday 18 December 2020

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  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    30 Wall Ball Shots 20/14lb
    20 Toes-to-bar
    10 Front Squats 100/70kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    30 Wall Ball Shots 14/8lb
    20 Abmat Sit-ups
    10 Plate Front Squats 10/5kg

WOD – Thursday 17 December 2020

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  • WORKOUT OF THE DAY:
    “J.T.”
    21-15-9 reps for time of:
    Handstand Push-ups
    Ring Dips
    Push-ups
  • CROSSFIT LITE:
    “J.T. Lite”
    21-15-9 reps for time of:
    Seated KB Press 12/8kg
    Box Dips
    Push-ups

WOD – Wednesday 16 December 2020

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  • Public Holiday Workout:

    12 Days of Christmas

WOD – Tuesday 15 December 2020

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  • WORKOUT OF THE DAY:
    2 Rounds for time of:
    1.6km Run
    30 Wallballs 20/14lb
  • CROSSFIT LITE:
    3 Rounds for time of:
    400m Run
    15 Wallballs 14/8lb

WOD – Friday 11 December 2020

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  • WORKOUT OF THE DAY:
    8 Rounds for time of:
    5 Box Jumps 36″/30″
    10 Ring Rows
    15 Push-ups
    20 Sec Plank Hold

    *High Box

  • CROSSFIT LITE:
    8 Rounds for time of:
    5 Box Step ups
    10 Bent Over Rows 20/15kg
    15 Push ups
    20 Sec Plank hold

WOD – Thursday 10 December 2020

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  • WORKOUT OF THE DAY:
    10 Rounds of:
    250m Row
    10 Burpees

    *New round every 3 min*

  • CROSSFIT LITE:
    10 Rounds of:
    15 SDHP 16/12kg
    7 Burpees

    *New round every 3 min*

WOD – Wednesday 9 December 2020

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  • WORKOUT OF THE DAY:
    2 Rounds for time of:
    200m Run
    15 Strict Press 50/35kg
    200m Run
    15 Handstand Push-ups
    200m Run
    15 Rings Dips
  • CROSSFIT LITE:
    2 Rounds for time of:
    200m Run
    15 Kettlebell Seated Press 12/8kg
    200m Run
    15 Push ups
    200m Run
    15 Box Dips

    *2 Kettlebells for seated press

WOD – Tuesday 8 December 2020

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  • WORKOUT OF THE DAY:
    For time:
    100 Double-unders

    Immediately into…

    9-15-21 reps of:
    Squat Clean 40/30kg
    Chest-to-bar Pull-up

  • CROSSFIT LITE:
    For time:
    100 Single Skips

    Immediately into…

    9-15-21 reps of:
    Medball Cleans 14/8lb
    Ring Rows

WOD – Monday 7 December 2020

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  • WORKOUT OF THE DAY:
    For time
    Teams of 2:
    50 Deadlifts 100/70kg
    100 Kettlebell Swings 24/16kg
    100 Calories, Assault Bike
    100m DB Sinlge Arm OH Lunge 22.5/15kg*Split work load anyway
    *1 person working at a time
  • CROSSFIT LITE:
    For time
    Teams of 2:
    100 KB Deadlifts 16/12kg
    75 Kettlebell Swings 16/12kg
    75 Calories, Assault Bike
    100m Walking Lunges*Split work load anyway
    *1 person working at a time

WOD – Friday 4 December 2020

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  • WORKOUT OF THE DAY:
    27-21-15-9 reps for time of:
    Wallballs 20/14lb
    Clean & Jerk 35/25
  • CROSSFIT LITE:
    27-21-15-9 reps for time of:
    Wallballs 14/8lb
    Medball Cleans 14/8lb