WOD – Friday 7 August 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    21 Wallballs 20/14
    18 Pull-ups
    15 KB Swings 24/16kg
    12 Handstand Push-ups
  • CROSSFIT LITE:
    3 Rounds for time of:
    21 Wallballs 20/14
    18 Ring Rows
    15 KB Swings 16/12kg
    12 Push-ups

WOD – Thursday 6 August 2020

  • WORKOUT OF THE DAY:
    “”Elizabeth””
    21-15-9 reps for time of:
    Squat Clean 62/43kg
    Ring Dips
  • CROSSFIT LITE:
    21-15-9 reps for time of:
    Medball Cleans 14/8lb
    Box Dips

WOD – Wednesday 5 August 2020

  • WORKOUT OF THE DAY:
    4 Rounds of:
    1 Min Max Reps, Power Snatch 35/25kg
    1 Min of Rest
    1 Min Max Reps, Toes to Bar
    1 Min of Rest
    1 Min Max Reps, KB Bent-over Row 24/16kg
    1 Min of Rest
  • CROSSFIT LITE:
    4 Rounds of:
    1 Min Max Reps, KB Swings 16/12kg
    1 Min of Rest
    1 Min Max Reps Sit-ups
    1 Min of Rest
    1 Min Max Reps, Banded Rows
    1 Min of Rest

WOD – Tuesday 4 August 2020

  • WORKOUT OF THE DAY:
    27-18-9 reps for time of:
    Front Squat 60/40kg
    Burpee Box Jumps
  • CROSSFIT LITE:
    27-18-9 reps for time of:
    Goblet Squats 16/12kg
    Burpees

WOD – Monday 3 August 2020

  • WORKOUT OF THE DAY:
    16min AMRAP:
    10 Power Cleans 60/40kg
    20 KB Front Rack Lunges 24/16kg
    30 Abmat Situps
  • CROSSFIT LITE:
    16min AMRAP:
    10 KB Swings 16/12kg
    20 Lunges
    30 Abmat Situps

WOD – Friday 31 July 2020

  • WORKOUT OF THE DAY:
    For time:
    1000m Row
    50 Over the Rower Burpees
    1000m Row
  • CROSSFIT LITE:
    For time:
    750m Row
    40 Burpees
    750m Row

WOD – Thursday 30 July 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    15 Deadlift 60/40kg
    15 Power Clean 60/40kg
    15 Shoulder to Overhead 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    20 KB Deadlifts 16/12kg
    20 KB Swings 16/12kg
    20 Push-ups

WOD – Wednesday 29 July 2020

  • WORKOUT OF THE DAY:
    7 Rounds of:
    10 Thrusters 40/30kg
    10 Pull-ups
    20 Double Unders

    *Rest 2 minutes between rounds

  • CROSSFIT LITE:
    7 Rounds of:
    10 Medball Thrusters 14/8lb
    10 Ring Rows
    60 Skips

    *Rest 2 minutes between rounds

WOD – Tuesday 28 July 2020

  • WORKOUT OF THE DAY:
    4 Rounds for reps:
    1min max Deadlifts 60/40kg
    1 min max Hang Power Snatch 60/40kg
    1 Min Max Pull-ups
    1 Min Max Hollow Rocks
  • CROSSFIT LITE:
    4 Rounds for reps:
    1min max KB Deadlifts 16/12kg
    1 min max KB Swings 16/12kg
    1 Min Max Bent Over Rows 16/12kg
    1 Min Max Abmat Sit-ups

WOD – Monday 27 July 2020

  • WORKOUT OF THE DAY:
    Every 3 minutes for 8 rounds:
    20 Air Squats
    12 Hand Release Push-ups
    20 KB Swings 24/16kg
  • CROSSFIT LITE:
    Every 3 minutes for 8 rounds:
    20 Air Squats
    12 Push-ups
    15 KB Swings 16/12kg