Entries by Chad Theron

WOD – Tuesday 20 March 2018

WORKOUT OF THE DAY: Back Squat 5-5-3-3-3-1-1-1-1-1 CROSSFIT LITE: 20min AMRAP: 20 medball cleans 20 abmat sit ups SKILLS CLASS: Open gym WARRIOR WORKOUT: Test: 1. Max rep unbroken pull-ups 2. Max rep unbroken ring dips 3. 400m run 4. 1RM deadlift

WOD – Friday 16 March 2018

WORKOUT OF THE DAY: Push jerk 5-5-3-3-3-1-1-1-1-1 CROSSFIT LITE: 20min EMOM: Odd: 7 dumbell push press Even: 7 good mornings (empty bar) WARRIOR WORKOUT: 2 rounds: 5min max calorie Assault bike 5min max calorie row

WOD – Thursday 15 March 2018

WORKOUT OF THE DAY: 5 rounds: 35 Kb swings 24/16kg 30 Push ups 25 Pull ups 20 Box jumps 400m run CROSSFIT LITE: 5 rounds: 20 Kb swings 16/12kg 15 Push ups 10 Ring rows 5 Box jumps 200m run SKILLS CLASS: Squat clean technique WARRIOR WORKOUT: For time: 21-15-9 Deadlifts 100/60kg Handstand push ups

WOD – Wednesday 14 March 2018

WORKOUT OF THE DAY: 14min AMRAP: 7 muscle ups 50 wallballs 100 double-unders CROSSFIT LITE: 14min AMRAP: 14 ring rows 14 jumping squats 50 single skips SKILLS CLASS: Kipping pull up technique WARRIOR WORKOUT: For time: 1000m row 50 thrusters (empty bar) 30 pull-ups

WOD – Monday 12 March 2018

WORKOUT OF THE DAY: 10 Rounds: 5 Front squats 90/50kg 5 Handstand push ups CROSSFIT LITE: 10 rounds: 30 seconds max goblet squats 30 seconds max push ups SKILLS CLASS: Pistol technique WARRIOR WORKOUT: 20min EMOM: Odd: 10m handstand walk Even: 10 strict pull ups

WOD – Friday 9 March 2018

WORKOUT OF THE DAY: 3 Rounds: 800m run 7 Deadlifts 120/80kg 10 Burpee pull-ups 14 Dumbell thrusters CROSSFIT LITE: 3 Rounds: 400m run 14 Medball cleans 10 Burpee jumping pull-ups 14 Wallballs WARRIOR WORKOUT: 1RM Overhead squat

WOD – Thursday 8 March 2018

WORKOUT OF THE DAY: 4 Rounds: 25 Deadlifts 40/30kg 400m run CROSSFIT LITE: 4 Rounds: 25 Medball deadlifts 400m run SKILLS CLASS: 100 Flutter kicks 100 Bicycle crunches 100 Hollow rocks 100 Sit-ups WARRIOR WORKOUT: 50 Pull-ups 1000m run 50 Pull-ups

WOD – Wednesday 7 March 2018

WORKOUT OF THE DAY: 4 Rounds: 15 Overhead lunges 60/40kg 25 Abmat sit ups CROSSFIT LITE: 4 Rounds: 50 Walking lunges 25 Abmat sit-ups SKILLS CLASS: Work on a weakness WARRIOR WORKOUT: For time: 150 wallballs 90 double unders 30 muscle ups