Entries by Chad Theron

WOD – Thursday 18 October 2018

WORKOUT OF THE DAY: Deadlift Build to a Heavy Single Then AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts 100/70kg 30 Double Unders CROSSFIT LITE: 15min EMOM: 7 Empty bar good mornings Then AMRAP 12: 6 Seated dumbell press 9 Kb deadlifts 24/20kg 90 Single skips CFP WEIGHTLIFTING: Hang Power Snatch + Hang Snatch: (2+1) […]

WOD – Wednesday 17 October 2018

WORKOUT OF THE DAY: Power Clean + Squat Clean Build to a Moderate Complex On the 3:00 x 6 Rounds: 400 Meter Run 3 Power Cleans 50/35kg 3 Squat Cleans 50/35kg Score is slowest of the 6 rounds. CROSSFIT LITE: 15min EMOM: Odd: 7 Kb swings Even 7 goblet squats On the 3:00 x 6 […]

WOD – Tuesday 16 October 2018

WORKOUT OF THE DAY: Fight Gone Bad 3 Rounds: 1min Wallballs 1min Sumo deadlift high pulls 35/25kg 1min Box jumps 1min Push presses 35/25kg 1min row Rest 1min CROSSFIT LITE: Fight Gone Bad 3 Rounds: 1min Wallballs 1min Sumo deadlift high pulls 35/25kg 1min Box jumps 1min Push presses 35/25kg 1min row Rest 1min CFP […]

WOD – Monday 15 October 2018

WORKOUT OF THE DAY: Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600m run In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 […]

WOD – Monday 15 October 2018

WORKOUT OF THE DAY: Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600m run In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 […]

WOD – Friday 12 October 2018

WORKOUT OF THE DAY: 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches 40/30kg 200/140 Calorie Bike 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch 50/35kg 200/140 Calorie Bike 1 Round: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch 60/40kg CROSSFIT LITE: 3 […]

WOD – Thursday 11 October 2018

WORKOUT OF THE DAY: 3 Rounds: 10 Front Squats 85/60kg 20 Chest to Bar Pull-Ups 50 Double Unders CROSSFIT LITE: 3 Rounds: 10 Goblet squats 20 Jumping Pull-Ups 200 Singles CFP WEIGHTLIFTING: Power snatch 3-3-3-3-3 CFP GYMNASTICS: Tabata toes to bar

WOD – Wednesday 10 October 2018

WORKOUT OF THE DAY: Back Squat Build to a Heavy Set of 3 Then 4 Rounds: 400 Meter Run 50 Air Squats CROSSFIT LITE: Back Squat Build to a Heavy Set of 3 Then 4 Rounds: 400 Meter Run 50 Air Squats CFP WEIGHTLIFTING: 30 Bear complexes (not for time) 1 power clean + 1 […]

WOD – Tuesday 9 October 2018

WORKOUT OF THE DAY: 3-Position Power Snatch Build to Heavy Complex Then 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches 50/35kg CROSSFIT LITE: 15min EMOM 7 Kb swings The 3 Rounds For Time: 150 singles 50 Air Squats 15 Kb swings CFP WEIGHTLIFTING: Muscle Snatch + Snatch Grip Behind The […]

WOD – Monday 8 October 2018

WORKOUT OF THE DAY: AMRAP 15: 27 Kb swings 21 Deadlifts 60/40kg 15 Burpees 9 Push Press 60/40kg CROSSFIT LITE: AMRAP 15: 27 Kb swings 21 Deadlifts empty bar 15 Burpees 9 Push Ups CFP WEIGHTLIFTING: Snatch: Build to a heavy single for the day Clean and jerk: Build to a heavy single for the […]