Entries by Chad Theron

WOD – Friday 2 November 2018

WPRKOUT OF THE DAY: For time: 50 Pull ups 50 Box jumps 50 Ring dips 50 One arm OH lunges 22.5/15kg CROSSFIT LITE: For time: 50 Jumping Pull ups 50 Box step ups 50 Box dips 50 Lunges CFP WEIGHTLIFTING: Snatch deadlift to mid knee + snatch (2+1) – 5 sets Clean deadlift to mid […]

WOD – Thursday 1 November 2018

WORKOUT OF THE DAY: 4 Rounds: 400m run 15 Thrusters 40/30kg 15 Burpees CROSSFIT LITE: 4 Rounds: 400m run 15 Wallballs 15 Burpees CFP WEIGHTLIFTING: Hang squat clean 1-1-1-1-1-1-1-1-1-1 CFP GYMNASTICS: Strict pull ups 5 sets of max reps

WOD – Wednesday 31 October 2018

WORKOUT OF THE DAY: 15min work up to a heavy 3 rep deadlift Then 12min AMRAP: 7 Deadlifts 80/60kg 28 Double unders CROSSFIT LITE: 15min EMOM: Odd – 7 Good mornings Even – 7 Light kb swings Then 12min AMRAP: 7 KB deadlift 24/16kg 50 Single skips CFP WEIGHTLIFTING: Push Press: 4×3 Power Clean + […]

WOD – Tuesday 30 October 2018

WORKOUT OF THE DAY: 10-9-8-7-6-5-4-3-2-1 Push press 40/30kg Front squats CROSSFIT LITE: 10-9-8-7-6-5-4-3-2-1 Push ups Goblet squats 24/16kg CFP WEIGHTLIFTING: 3 sets: Muscle Snatch x 3 High Hang Jump And Shrug x 5 *Use Straps and jump as high as possible. Feel your legs drive hard against the ground CFP GYMNASTICS: Accumulate 5mins in a […]

WOD – Monday 29 October 2018

WORKOUT OF THE DAY: 21-15-9 Power Cleans 60/40kg Toes 2 Bar CROSSFIT LITE: 21-15-9 Kettlebell swings 24/16kg Hanging knee raises AFTER PARTY: 60 seconds max effort assault bike calories CFP WEIGHTLIFTING: Snatch: Work up to a heavy single for the day. Clean and Jerk: Work up to a heavy single for the day. Front Squat: […]

WOD – Friday 26 October 2018

WORKOUT OF THE DAY: For Time: 30 Snatches 40/30kg 30 Clean and Jerks 40/30kg 30 Thrusters 40/30kg CROSSFIT LITE: For Time: 45 Kettlebell swings 45 Medball cleans 45 Wallballs CFP WEIGHTLIFTING: Deadlift 10-3-10-2-10-1 CFP GYMNASTICS: 75 burpee box jump overs

WOD – Thursday 25 October 2018

WORKOUT OF THE DAY: Kelly 5 Rounds For Time: 400 Meter Run 30 Box Jumps 30 Wallballs CROSSFIT LITE: Kelly 5 Rounds For Time: 400 Meter Run 30 Box Jumps 30 Wallballs CFP WEIGHTLIFTING: 3RM Front Squat CFP GYMNASTICS: Max unbroken pull ups

WOD – Wednesday 24 October 2018

WORKOUT OF THE DAY: Squat Snatch Heavy Single Then For Time: 20 Power Snatches 40/30kg 20 Lateral Barbell Burpees 20 Overhead Squats 40/30kg 20 Lateral Barbell Burpees 20 Squat Snatches 40/30kg CROSSFIT LITE: 15min Emom: 7 Overhead squats empty Bar Then For Time: 20 Power Snatches 20 Lateral Barbell Burpees 20 Overhead Squats 20 Lateral […]

WOD – Tuesday 23 October 2018

WORKOUT OF THE DAY: For Time: 2000 Meter Row 120 Calorie Bike 1600m Run CROSSFIT LITE: For Time: 2000 Meter Row 120 Calorie Bike 1600m Run CROSSFIT WEIGHTLIFTING: Muscle Snatch: 3,3,2,2,1,1 SN PP + OHS (2+2) x 3 Snatch: 3×3, 3×2, 3×1. Work consistency and keep the weight where you can feel fast and snappy. […]

WOD – Monday 22 October 2018

WORKOUT OF THE DAY: For Time: 50 Clean and Jerks 60/40kg On the Minute – 5 Toes to Bar *toes to bar start on 00:00 CROSSFIT LITE: For Time: 75 Wallballs On the Minute – 5 Toes to Bar CFP WEIGHTLIFTING: Zotts Press: 3×3 Snatch Balance: 3,3,2,2,2,1,1 Behind the Neck Jerk + Jerk: (1+1) x […]