WOD – Thursday 20 February 2020

  • QUOTE OF THE DAY:
    The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work. – Oprah Winfrey
  • WORKOUT OF THE DAY:
    42-30-18 reps for time of:
    Wallballs
    Sumo deadlift high pulls 35/25kg
    Box jumps
    Push presses 35/25kg
  • CROSSFIT LITE:
    42-30-18 reps for time of:
    Wallballs
    Sumo deadlift high pulls 35/25kg
    Box step ups
    Push ups
  • SWEATFEST:
    20min AMRAP:
    20 Calorie Row
    20 Calorie Bike
    20 Burpees

WOD – Wednesday 19 February 2020

  • QUOTE OF THE DAY:
    Some people want it to happen, some people wish it would happen, others make it happen. – Michael Jordan
  • WORKOUT OF THE DAY:
    AMRAP 3 min of:
    3 Deadlifts 120/70kg
    3 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    5 Deadlifts 100/60kg
    5 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    Bar-facing burpees

  • CROSSFIT LITE:
    AMRAP 3 min of:
    3 Deadlifts 40/30kg
    3 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    5 Deadlifts 40/30kg
    5 Bar-facing Burpees

    Rest 3 minutes

    AMRAP 3 min of:
    Bar-facing burpees

WOD – Tuesday 18 February 2020

  • QUOTE OF THE DAY:
    Problems are not stop signs, they are guidelines. – Robert H. Schuller
  • WORKOUT OF THE DAY:
    For time:
    300 Double-unders
    75 Chest-to-bar Pull-ups
    75 Toes to bar
  • CROSSFIT LITE:
    For time:
    400 single skips
    75 Jumping pull ups
    75 Abmat sit ups

WOD – Monday 17 February 2020

  • QUOTE OF THE DAY:
    Perseverance is failing 19 times and succeeding the 20th. – Julie Andrews
  • STRENGTH:
    Back Squat
    2-2-2-2-2
  • WORKOUT OF THE DAY:
    For time:
    400m Farmer’s Carry 24/16kg
    40 Abmat sit ups
    40 Hang Power Cleans 140/30kg
    40 Back squats 40/30kg
  • CROSSFIT LITE:
    For time:
    400m Farmer’s Carry 24/16kg
    40 Abmat sit ups
    40 Kb swings 24/16kg
    40 Jumping squats

WOD – Friday 14 February 2020

  • QUOTE OF THE DAY:
    Opportunity does not knock, it presents itself when you beat down the door. – Kyle Chandler
  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    400m run
    20 Thrusters 40/30kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    400m run
    20 Wallballs

WOD – Thursday 13 February 2020

  • QUOTE OF THE DAY:
    One day you will look back and see that all along, you were blooming. – Morgan Harper Nichols
  • WORKOUT OF THE DAY:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters HS Walk in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bar MU’s in 1 Minute
    1 Minute Rest
  • CROSSFIT LITE:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters Bear crawl in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bent over rows in 1 Minute
    1 Minute Rest
  • SWEATFEST:
    20min EMOM:
    Even – 40 Double underscores
    Odd – 15 Calories assault bike

WOD – Thursday 13 February 2020

  • QUOTE OF THE DAY:
    One day you will look back and see that all along, you were blooming. – Morgan Harper Nichols
  • WORKOUT OF THE DAY:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters HS Walk in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bar MU’s in 1 Minute
    1 Minute Rest
  • CROSSFIT LITE:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters Bear crawl in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bent over rows in 1 Minute
    1 Minute Rest
  • SWEATFEST:
    20min EMOM:
    Even – 40 Double underscores
    Odd – 15 Calories assault bike

WOD – Wednesday 12 February 2020

  • QUOTE OF THE DAY:
    No pressure, no diamond. – Thomas Carlyle
  • WORKOUT OF THE DAY:
    For time:
    400m run
    45 Back Squats 60/40kg
    400m run
    30 Front Squats
    400m run
    15 Overhead Squats
  • CROSSFIT LITE:
    For time:
    400m run
    45 Back Squats 20/15kg
    400m run
    30 Front Squats
    400m run
    15 Overhead Squats

WOD – Tuesday 11 February 2020

  • QUOTE OF THE DAY:
    No one ever made a difference by being like everyone else. – P.T. Barnum
  • STRENGTH:
    Deadlift
    3-3-3-7-7-7
  • WORKOUT OF THE DAY:
    For time:
    30 Deadlifts 100/70kg
    60 Burpees
    90 Kb swings 24/16kg
  • CROSSFIT LITE:
    For time:
    30 Deadlifts 60/40kg
    60 Burpees
    90 Kb swings 16/12kg
  • SWEATFEST:
    20min AMRAP:
    500m row
    50 Burpees

WOD – Monday 10 February 2020

  • QUOTE OF THE DAY:
    Leap, and the net wil appear. – John Burroughs
  • WORKOUT OF THE DAY:
    10 Rounds of:
    7 Pull-ups, Strict
    7 Ring Dips, Strict
    21 Air Squats
  • CROSSFIT LITE:
    10 Rounds of:
    7 Pull-ups, Jumping
    7 Ring Dips, Banded
    21 Air Squats