WOD – Friday 22 November 2019

 

  • QUOTE OF THE DAY:
    Don’t let yesterday take up too much of today. – Will Rogers
  • WORKOUT OF THE DAY:
    2 Rounds for time:
    30 Calories Rowing
    20 Burpees over bar
    10 Squat Snatch 60/40kg
  • CROSSFIT LITE:
    2 Rounds for time:
    30 Calories Rowing
    20 Burpees over bar
    10 Overhead squats

WOD – Thursday 21 November 2019

  • QUOTE OF THE DAY:
    The way to get started is to quit talking and begin doing. – Walt Disney
  • WORKOUT OF THE DAY:
    3 Rounds for time:
    21 Toes to bar
    14 Box Jumps
    7 Muscle-ups
  • CROSSFIT LITE:
    3 Rounds for time:
    21 Knee raises
    14 Jumping squats
    7 Ring rows
    7 Push ups
  • SWEATFEST:
    Tabata 10m shuttles
    Rest 1min
    Tabata push ups
    Rest 1min
    Tabata kettlebell swings
    Rest 1min
    Tabata box jumps

WOD – Wednesday 20 November 2019

  • QUOTE OF THE DAY:
    Whether you think you can, or you think you can’t, you are right. – Henry Ford
  • WORKOUT OF THE DAY:
    For time
    400m run
    100 double unders
    400m run
    80 Abmat sit-ups
    400m run
    60 steps walking lunge
    400m run
    40 pull-ups
    400m run
    20 clean and jerks 40/30kg
    400m run
  • CROSSFIT LITE:
    For time:
    400m run
    200 single skips
    400m run
    80 Abmat sit-ups
    400m run
    60 steps walking lunge
    400m run
    40 jumping pull-ups
    400m run
    20 kb swings
    400m run

WOD – Tuesday 19 November 2019

  • QUOTE OF THE DAY:
    Great things never come from comfort zones.
  • WORKOUT OF THE DAY:
    21-15-9 reps for tiime:
    Burpees
    Wallballs

    Rest 5 minutes, then

    15-12-9-6-3 reps for time:
    Burpees
    Wallballs

  • CROSSFIT LITE:
    21-15-9 reps for tiime:
    Burpees
    Wallballs

    Rest 5 minutes, then

    15-12-9-6-3 reps for time:
    Burpees
    Wallballs

  • SWEATFEST:
    For time:
    Row 1000m
    Rest 1:1
    Row 750m
    Rest 1:1
    Row 500m
    Rest 1:1
    Row 250

WOD – Monday 18 November 2019

  • QUOTE OF THE DAY:
    When you don’t feel like doing the work, just remember how you’ve gotten the results that you like to see. – Jodie Kostryk
  • STRENGTH:
    Press
    7-7-3-3
  • WORKOUT OF THE DAY:
    Death by thrusters 50/35kg
    1 Thruster on the 1st minute,
    2 Thrusters on the 2nd minute,
    3 Thrusters on the 3rd minute,
    Etc..
  • CROSSFIT LITE:
    Death by wallballs.
    1 wallball on the 1st minute,
    2 wallballs in the 2nd minute,
    3 wallballs on the 3rd minute,
    Etc…

WOD – Friday 15 November 2019

  • QUOTE OF THE DAY:
    You cannot go back and change the beginning, but you can start where you are and change the ending. – C.S. Lewis
  • STRENGTH:
    Deadlift
    7-5-3-3
  • WORKOUT OF THE DAY:
    21-15 -9 reps for time:
    Deadlift 85/60kg
    Box Jump
  • CROSSFIT LITE:
    21-15 -9 reps for time:
    Deadlift 60/40kg
    Box step ups

WOD – Friday 15 November 2019

  • QUOTE OF THE DAY:
    You cannot go back and change the beginning, but you can start where you are and change the ending. – C.S. Lewis
  • STRENGTH:
    Deadlift
    7-5-3-3
  • WORKOUT OF THE DAY:
    21-15 -9 reps for time:
    Deadlift 85/60kg
    Box Jump
  • CROSSFIT LITE:
    21-15 -9 reps for time:
    Deadlift 60/40kg
    Box step ups

WOD – Friday 15 November 2019

  • QUOTE OF THE DAY:
    You cannot go back and change the beginning, but you can start where you are and change the ending. – C.S. Lewis
  • STRENGTH:
    Deadlift
    7-5-3-3
  • WORKOUT OF THE DAY:
    21-15 -9 reps for time:
    Deadlift 85/60kg
    Box Jump
  • CROSSFIT LITE:
    21-15 -9 reps for time:
    Deadlift 60/40kg
    Box step ups

WOD – Thursday 14 November 2019

  • WORKOUT OF THE DAY:
    For time:
    100m Handstand Walk
    10 Legless Rope Climbs
    2 Minute L-sit
  • CROSSFIT LITE:
    For time:
    100m bear crawl
    30 ring rows
    2min Hollow hold
  • SWEATFEST:
    20min get as far as you can:
    Calories Assault Bike
    10-20-30-40-50-40-30-20-10
    *After each set of calories perform 25 double unders.

WOD – Wednesday 13 November 2019

  • WORKOUT OF THE DAY:
    4 Rounds for time:
    70 Double-unders
    400m Run
    30 Abmat Sit-ups
  • CROSSFIT LITE:
    4 Rounds for time:
    70 Double-unders
    400m Run
    30 Abmat Sit-ups