WOD – Friday 23 October 2020

  • WORKOUT OF THE DAY:
    On the minute for 20 minutes:
    Min 1: 10 Hang Power Cleans 60/40kg
    Min 2: 20 Sit-ups
    Min 3: 30 Double-unders
    Min 4: 10 Burpees, over bar
  • CROSSFIT LITE:
    On the minute for 20 minutes:
    Min 1: 10 KB Swings 16/12kg
    Min 2: 15 Sit-ups
    Min 3: 60 Skips
    Min 4: 5 Burpees

WOD – Thursday 22 October 2020

  • WORKOUT OF THE DAY:
    For time:
    50-40-30-20-10 Thruster 20/15kg
    25-20-15-10-5 Toes to Bar
  • CROSSFIT LITE:
    For time:
    50-40-30-20-10 Air Squats
    50-40-30-20-10 Leg Raises

WOD – Wednesday 21 October 2020

  • WORKOUT OF THE DAY:
    30 minutes of:
    1 minute Row/Bike/Shuttle Sprints
    1 minute of rest
  • CROSSFIT LITE:
    30 minutes of:
    1 minute Row/Bike/Shuttle Sprints
    1 minute of rest

WOD – Tuesday 20 October 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    30 Double-unders
    21 Wallball Shots 20/14lb
    30 Double-unders
    15 Box Jumps
    30 Double-unders
    9 Hang Power Cleans 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    60 Single Skips
    21 Wallball Shots 14/8lb
    60 Single Skips
    15 Box Step-ups
    60 Single Skips
    9 Medball Cleans

WOD – Monday 19 October 2020

  • WORKOUT OF THE DAY:
    7 Rounds on the 5 minute of:
    100m Run
    15 Kettlebell Swings 24/16kg
    100m Run
    15 Burpees
    100m Run
  • CROSSFIT LITE:
    7 Rounds on the 5 minute of:
    100m Run
    10 Kettlebell Swings 16/12kg
    100m Run
    10 Burpees
    100m Run

WOD – Friday 16 October 2020

  • WORKOUT OF THE DAY:
    Death by Pull-ups, strict
    Death by Pistols
    Death by Ring Dips, strict
  • CROSSFIT LITE:
    21 Minute EMOM:
    Min 1 : 10 Ring Rows
    Min 2: 10 Box Step-Ups
    Min 3: 10 Push-Ups

WOD – Thursday 15 October 2020

  • WORKOUT OF THE DAY:
    For time:
    5k run / 6250m Row / 15km Bike / 3km Ruck
  • CROSSFIT LITE:
    For time:
    3k run

WOD – Wednesday 14 October 2020

  • WORKOUT OF THE DAY:
    5 Rounds for time of:
    20/15 Cal Row
    10 Burpee Box Jump Overs
  • CROSSFIT LITE:
    5 Rounds for time of:
    20 SDHP 16/12kg
    10 Burpees

WOD – Tuesday 13 October 2020

  • WEIGHTLIFTING / GYMNASTICS:
    10 minutes build to 1 Heavy
    Clean & Jerk
  • WORKOUT OF THE DAY:
    For time:
    50 Air Squats
    5 Clean & Jerks 90/60kg
    40 Air Squats
    4 Clean & Jerks 90/60kg
    30 Air Squats
    3 Clean & Jerks 90/60kg
    20 Air Squats
    2 Clean & Jerks 90/60kg
    10 Air Squats
    1 Clean & Jerk 90/60kg
  • CROSSFIT LITE:
    For time:
    50 Air Squats
    20 Medball P/Cleans 20/14lb
    40 Air Squats
    15 Medball P/Cleans 20/14lb
    30 Air Squats
    10 Medball P/Cleans 20/14lb
    20 Air Squats
    5 Medball P/Cleans 20/14lb
    10 Air Squats

WOD – Monday 12 October 2020

  • WORKOUT OF THE DAY:
    15 minutes AMRAP:
    10 Deadlifts 80/60kg
    50 Double-unders
    10 Deadlifts 80/60kg
    25 Push-ups
  • CROSSFIT LITE:
    15 minutes AMRAP:
    15 KB Deadlifts 24/16kg
    100 Skips
    15 KB Deadlifts 24/16kg
    25 Push-ups