Entries by Chad Theron

WOD – Friday 3 August 2018

WORKOUT OF THE DAY: Overhead Squat Heavy 3 followed by… For Time: 20 Power Snatches 40/30 20 Lateral Barbell Burpees 20 Overhead Squats 40/30 20 Lateral Barbell Burpees 20 Squat Snatches 40/30 CROSSFIT LITE: 15min EMOM: Odd: 10 wallballs Even: 20 sit-ups followed by… For Time: 20 Kb swings 20 Burpees 20 Goblet squats 20 […]

WOD – Thursday 2 August 2018

WORKOUT OF THE DAY: 3 Rounds: 10 Front Squats 80/60kg 20 Chest to Bar Pull-Ups 50 Double Unders CROSSFIT LITE: 3 Rounds: 10 walking lunges (per leg) 20 Ring rows 100 Single skips CFP GYMNASTICS: 20mins rope climb practice CFP BARBELL: Snatch 20mins work up to a heavy single

WOD – Wednesday 1 August 2018

WORKOUT OF THE DAY: Hang Power Clean Heavy Set of 3 followed by… 3 Rounds: 20 Hang Power Cleans 40/30 20 Front Squats 40/30 20 Push Press 40/30 CROSSFIT LITE: 15min EMOM: 0dd: 10 Push ups Even: 20 squats 3 Rounds: 20 Medball power cleans 20 Medball front squats 20 Medball push press CFP GYMNASTICS: […]

WOD – Tuesday 31 July 2018

WORKOUT OF THE DAY: Teams of 2 8 Rounds For Time: 40 SDHP 35/25kg 200 Meter Medball run CROSSFIT LITE: Teams of 2 8 Rounds For Time: 40 SDHP empty bar 200 Meter run CFP GYMNASTICS: 5min AMRAP: Pull ups rest 3mins 5min AMRAP: Ring dips rest 3mins 5min AMRAP: Pistols CFP BARBELL: Push press […]

WOD – Monday 30 July 2018

WORKOUT OF THE DAY: 20min AMRAP: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie row 30 Toes to Bar CROSSFIT LITE: 20min AMRAP: 30 Dumbbell Snatches 15/10kg 30 Box step overs 30 Kb swings 30 Abmat sit ups CFP GYMNASTICS: 100 Hollow rocks Every time you break 10 push ups. CFP BARBELL: Power […]

WOD – Friday 27 July 2018

WORKOUT OF THE DAY: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 60/40 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch 50/35 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters 40/30 CROSSFIT LITE: 0:00 – 10:00 – 1000m row, Max burpees […]

WOD – Thursday 26 July 2018

WORKOUT OF THE DAY: 20min AMRAP: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Dumbbell Hang Squat Cleans 22.5/15kg CROSSFIT LITE: 20min AMRAP: 7 Jumping pull ups 7 DB push press 7 DB front squats CFP GYMNASTICS: Tabata L-sit CFP BARBELL: Muscle snatch 5-5-5-5-5 Power snatch 3-3-3-3-3 Snatch 1-1-1-1-1

WOD – Wednesday 25 July 2018

WORKOUT OF THE DAY: 5 Rounds: 10 Power Cleans 60/40 10 Burpees CROSSFIT LITE: 5 Rounds: 10 Medball cleans 10 Burpees CFP GYMNASTICS: 100 Ring rows for time. Focus on full range of motion. CFP BARBELL: Press 5-5-5-5-5 Push press 3-3-3-3-3 Split Jerk 1-1-1-1-1

WOD – Tuesday 24 July 2018

WORKOUT OF THE DAY: Front Squat Heavy Set of 2 followed by… For time: 30 Pull-ups 50 Thrusters 20/15 1,000 Meter Row CROSSFIT LITE: 15min EMOM: 7 Goblet squats followed by… For time: 30 Jumping pull ups 50 Wallballs 100 sdhp empty bar CFP GYMNSTICS: Practice handstands CFP BARBELL: Power clean 3-3-3-3-3 Push jerk 3-3-3-3-3