Entries by Chad Theron

WOD – Wednesday 10 January 2018

WORKOUT OF THE DAY: Tabata row Tabata squat Tabata pull-up Tabata push-up Tabata sit-up *Rest 1 minute after each CROSSFIT LITE: 5min AMRAP kb swings 5min AMRAP squats 5min AMRAP ring row 5min AMRAP push-up 5min AMRAP sit-ups SKILLS CLASS: GHD Sit-ups WARRIORS WORKOUT: 15min AMRAP: 9 deadlifts 70/50kg 12 push ups 15 box jumps

WOD – Monday 8 January 2018

WORKOUT OF THE DAY: 12min AMRAP: 9 Thrusters 40/30kg 1 Rope climb CROSSFIT LITE: 12min AMRAP: 9 Wallballs 3 strict banded pull-ups SKILL PRACTICE: Double-unders / Triple-unders WARRIORS WORKOUT: 3 rounds for time: 500m row 15 squat snatches 60/40kg

WOD – Sunday 7 January 2018

WORKOUT OF THE DAY: 12min AMRAP: 9 Thrusters 40/30kg 1 Rope climb CROSSFIT LITE: 12min AMRAP: 9 Wallballs 3 strict banded pull-ups SKILL PRACTICE: Double-unders / Triple-unders WARRIORS WORKOUT: 3 rounds for time: 500m row 15 squat snatches 60/40kg