WOD – Friday 19 April 2019

  • WORKOUT OF THE DAY:
    In teams of 2:
    Buy in – 1000m run
    100 Kb swings
    100 Goblet squats
    100 Pull ups
    100 Box jump overs
    Cash out – 1000m run

WOD – Friday 19 April 2019

  • WORKOUT OF THE DAY:
    In teams of 2:
    Buy in – 1000m run
    100 Kb swings
    100 Goblet squats
    100 Pull ups
    100 Box jump overs
    Cash out – 1000m run

WOD – Thursday 18 April 2019

  • WORKOUT OF THE DAY:
    4 Rounds:
    28 Pistols
    15 Power cleans 50/35kg
  • CROSSFIT LITE:
    4 Rounds:
    60 Air squats
    20 Kb swings 24/16kg
  • SWEATFEST:
    20min AMRAP:
    2,4,6,8,10,12..
    Calorie bike
    Calorie row
    Double unders

WOD – Wednesday 17 April 2019

  • WORKOUT OF THE DAY:
    12mins build up to a heavy snatch

    then..

    For time:
    10-8-6-4-2
    Squat snatch
    Men: 50-60-70-80-90kg
    Ladies: 25-30-35-40-45kg

  • CROSSFIT LITE:
    12min work up to a heavy overhead squat

    then..

    For time:
    Overhead squats
    10-8-6-4-2
    Men: 20-30-40-50-60kg
    Ladies: 15-20-25-30-35kg

  • BARBELL CLUB:
    Every 3mins for 30mins:
    1 Hang squat clean + 1 Front squat + 1 Jerk
    You choose the weight
  • GYMNASTICS CLUB:
    Every 3mins for 30mins:
    3 strict hspu + 6 kipping hspu + 30sec handstand hold

WOD – Tuesday 16 April 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    7 Deadlifts 100/70kg
    7 Muscle ups
    into 3 rounds:
    21 Wallballs
    21 Toes to bar
  • CROSSFIT LITE:
    3 Rounds:
    14 Medball cleans
    14 Ring rows
    into 3 rounds:
    21 Wallballs
    21 Knee raises
  • SWEATFEST:
    20min AMRAP:
    20 Calorie assault bike
    10 Burpees
    20 Calorie row
    10 Burpees

WOD – Monday 15 April 2019

  • WORKOUT OF THE DAY:
    Helen
    3 Rounds:
    400m run
    21 Kb swings 24/16kg
    12 Pull ups
  • CROSSFIT LITE:
    3 Rounds
    400M run
    21 Kb swings 16/12g
    12 Jumping pull ups
  • BARBELL CLUB:
    3 Position snatch
    1 High hang + 1 Hang + 1 Snatch
    1-1-1-1-1-1-1
  • GYMNASTICS CLUB:
    100m handstand walk
    *every break do 10 toes to bar

WOD – Friday 12 April 2019

  • WORKOUT OF THE DAY:
    Jackie
    For time:
    1000m row
    50 Thrusters 20/15kg
    30 Pull ups
  • CROSSFIT LITE:
    For time:
    1000m row
    50 Thrusters 20/15kg
    30 Jumping pull ups

WOD – Thursday 11 April 2019

  • WORKOUT OF THE DAY:
    Back squat
    5-5-5-5-5
  • CROSSFIT LITE:
    20min EMOM:
    Odd – 7 back squat empty bar
    Even – 7 push ups
  • AFTER PARTY:
    Tabata bottom to bottom squats

WOD – Wednesday 10 April 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    40 Overhead Dumbell Walking Lunges 22.5/15kg
    200m Farmers Carry 24/16kg per hand
  • CROSSFIT LITE:
    3 Rounds:
    40 Walking Lunges
    200m Farmers Carry 20/12kg per hand
  • BARBELL CLUB:
    Snatch balance
    3-3-2-2-2-1-1-1-1-1
  • GYMNASTICS CLUB:
    Every 90secs for 10 sets:
    6 Kipping pull ups +
    4 Chest to bar pull ups +
    2 Bar muscle ups

WOD – Tuesday 9 April 2019

  • WORKOUT OF THE DAY:
    For time:
    400m run
    50 Overhead squats 60/40kg
    400m run
  • CROSSFIT LITE:
    For time:
    400m run
    50 Overhead squats 20/15kg
    400m run
  • SWEATFEST:
    50-40-30-20-10
    Calorie row
    Calorie bike
    Burpees
    20min cap