Entries by Chad Theron

WOD – Wednesday 4 April 2018

WORKOUT OF THE DAY: 30min AMRAP: 800m run 25 Thrusters 40/30kg 400m farmers carry 24/16kg CFP LITE: 20min AMRAP: 800m run 15 Thrusters (empty bar) 400m medball carry SKILLS CLASS: Snatch Technique WARRIOR WORKOUT: 2 rounds: 1000m row 50 push ups 1000m row 50 sit ups

WOD – Tuesday 3 April 2018

WORKOUT OF THE DAY: Angie 100 pull ups 100 push ups 100 sit ups 100 squats CROSSFIT LITE: 75 jumping pull ups 75 knee push ups 75 sit ups 75 squat SKILLS CLASS: Open gym WARRIOR WORKOUT: 20min EMOM: Odd: 200m row + 50 double unders Even: 200m assault bike + 50 double unders

WOD – Thursday 29 March 2018

WORKOUT OF THE DAY: 5min AMRAP: 3 Deadlifts 120/80kg 7 Push presses 50/35kg CROSSFIT LITE: 5min AMRAP: 3 Medball deadlifts 5 Push ups SKILLS CLASS: Sled pushes 10 x 20m push *start heavy, add load after each 20m WARRIOR WORKOUT: 20min EMOM: Odd: 7 pull-ups Even: 10m handstand walk

WOD – Tuesday 27 March 2018

WORKOUT OF THE DAY: For time: 100 burpee pull-ups CROSSFIT LITE: For time: 100 burpees SKILLS CLASS: Open gym WARRIOR WORKOUT: 16min EMOM: Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest

WOD – Monday 26 March 2018

WORKOUT OF THE DAY: For time: 27-21-15-9 Calorie Row Thrusters 40/30kg CROSSFIT LITE: 27-21-15-9 Kettlebell Sumo Deadlift High Pull Wallballs SKILLS. CLASS: Pull ups technique WARRIOR WORKOUT: 4 Rounds: 400m run 15 Box jumps 70/60cm

WOD – Friday 23 March 2018

WORKOUT OF THE DAY: 20min AMRAP: 400m run 7 muscle-ups CROSSFIT LITE: 20min AMRAP: 400m run 7 strict pull-ups (use a band if needed) 7 strict ring dips (use a band if needed) WARRIOR WORKOUT: 4 Rounds Every 4mins perform: 12 Thrusters 40/30kg 15 Calories bike 18 x 10m shuttle sprints

WOD – Thursday 22 March 2018

WORKOUT OF THE DAY: 5 Rounds: 20 OH Walking lunges 60/40kg 20 Abmat sit ups 20 Good mornings 20/15kg CROSSFIT LITE: 5 Rounds: 20 Walking lunges 20 Abmat sit ups 20 Good mornings 20/15kg SKILLS CLASS: Work on a weakness WARRIOR WORKOUT: 16min EMOM: 1st Minute: 14/12 Calorie Row 2nd Minute: 12 Sumo Deadlift High […]