WOD – Friday 27 March 2020

  • CFP @ HOME BODYWEIGHT:
    12min AMRAP:
    5 Air squats
    5 Push ups
    5 Sit ups
  • CFP @ HOME DUMBBEEL/KETTLEBELL:
    12min AMRAP:
    5 Deadlifts
    5 Hang power cleans
    5 Push presses
  • CFP @ HOME BARBELL:
    12min AMRAP:
    5 Deadlifts
    5 Hang power cleans
    5 Push presses

WOD – Thursday 26 March 2020

  • CFP at HOME BODYWEIGHT:
    For time:
    100 Burpees
  • CFP at HOME DUMBBELLS/KETTLEBELLS:
    For time:
    100 Devils presses
  • CFP at HOME BARBELL:
    For time:
    100 Clusters

WOD – Wednesday 25 March 2020

  • QUOTE OF THE DAY:
    You always pass failure on the way to success. – Mickey Rooney
  • CFP @ HOME:
    Annie
    50-40-30-20-10
    Double unders
    Sit ups

    *If you don’t have double unders do x3 single skips.
    *If you don’t have a rope do 50/40/30/20/10 jumping jacks.

WOD – Tuesday 24 March 2020

  • CFP @ HOME Bodyweight:
    15min AMRAP:
    10 Good mornings
    10 Static lunges
  • CFP @ HOME Dumbell/Kettlebell:
    15min AMRAP:
    10 Alternating snatches
    10 Goblet lunges
  • CFP @ HOME Barbell:
    15min AMRAP:
    10 Power snatches
    10 Back rack lunges

WOD – Monday 23 March 2020

  • CFP @ HOME BODYWEIGHT:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Air squats
    Push ups
    *After each set 30 second plank hold
  • CFP @ HOME Dumbell/Kettlebell:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Goblet squats
    Push press
    *After each set 30 second plank hold.
  • CFP @ HOME Barbell:
    For time:
    10-9-8-7-6-5-4-3-21
    Front squats
    Handstand push ups
    *After each 30 second plank hold.

WOD – Friday 20 March 2020

  • QUOTE OF THE DAY:
    This too shall pass.
  • WORKOUT OF THE DAY:
    10min AMRAP:
    40 Double-unders
    3 Squat Clean & Jerks 85/60kg
  • CROSSFIT LITE:
    10min AMRAP:
    80 single skips
    9 Medbal cleans
  • CFP at HOME:
    For time:
    100 Squats
    75 Hollow rocks
    50 Burpees

WOD – Thursday 19 March 2020

  • QUOTE OF THE DAY:
    Do, or do not. There is no try. – Yoda
  • WORKOUT OF THE DAY:
    4 Rounds of:
    1 Minute Row for Max Calories
    1 Minute Rest
    1 Minute Max Reps Thrusters 40/30kg
    1 Minute Rest
  • CROSSFIT LITE:
    4 Rounds of:
    1 Minute Row for Max Calories
    1 Minute Rest
    1 Minute Max Reps Wallballs
    1 Minute Rest
  • SWEATFEST:
    20min EMOM:
    10 Burpees
  • CFP at HOME WORKOUT:
    5 Rounds:
    20 Walking Lunges
    20 Mountain Climbers
    20 Superman extensions

WOD – Wednesday 18 March 2020

  • QUOTE OF THE DAY:
    You combine hard work, creativity, and self-determination, and things start to happen. – Sophia Amoruso
  • STRENGTH:
    Power Clean
    1-1-1-1-1
  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    50 Abmat Sit-ups
    15 Power Cleans 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    50 Abmat Sit-ups
    30 Kb swings
  • CFP at HOME:
    3 Rounds for time:
    50 Sit ups
    25 Push ups

WOD – Tuesday 17 March 2020

  • QUOTE OF THE DAY:
    You can’t wait for inspiration. You have to go after it with a club. – Jack London
  • STRENGTH:
    Overhead Squat 7-5-3
  • WORKOUT OF THE DAY:
    For time:
    20 Overhead Squats 70/50kg
    400 Double-unders
    20 Overhead Squats
  • CROSSFIT LITE:
    For time:
    20 Overhead Squats 20/15kg
    400 Double-unders
    20 Overhead Squats
  • SWEATFEST:
    5 x 500m Row
    2min rest in between.
  • CFP at HOME:
    3 Rounds:
    40 Air Squats
    40 Burpees

WOD – Monday 16 March 2020

  • QUOTE OF THE DAY:
    You can’t expect to hit the jackpot if you don’t put a few nickels in the machine. – Flip Wilson
  • WORKOUT OF THE DAY:
    For time:
    30 Wallballs
    30 Toes to bar
    30 Burpees
    30 Calories Rowing
    30 Thrusters 50/35kg
    30 Calories Rowing
    30 Burpees
    30 Toes to bar
    30 Wallballs
  • CROSSFIT LITE:
    For time:
    30 Wallballs
    30 Knee raises
    30 Burpees
    30 Calories Rowing
    30 Thrusters 20/15kg
    30 Calories Rowing
    30 Burpees
    30 Knee raises
    30 Wallballs