WOD – Saturday 25 January 2020

  • SATURDAY SMASH-UP:

    4 rounds:
    30 kb swings 24/16kg
    30 burpees
    30 abmat sit ups

    rest 5mins

    3 rounds:
    15 deadlifts 100/60kg
    20 box jump overs
    25 pull ups

    rest 5mins

    2 rounds:
    50 double unders
    35 knees to elbows
    200m farmers carry 24/16kg (in each hand)

    Option 1: Workout 1
    Option 2: Workout 1 + 2
    Option 3: Workout 1 + 2 + 3

WOD – Friday 24 January 2020

  • QUOTE OF THE DAY:
    Growing old is mandatory, but growing up is optional. – Walt Disney
  • WORKOUT OF THE DAY:
    For time:
    50 Pistols
    20 Pull-ups
    40 Pistols
    20 Pull-ups
    30 Pistols
    20 Pull-ups
    20 Pistols
    20 Pull-ups
    10 Pistols
  • CROSSFIT LITE:
    For time:
    50 Squats
    20 Jumping Pull-ups
    40 Squats
    20 Jumping Pull-ups
    30 Squats
    20 Jumping Pull-ups
    20 Squats
    20 Jumping Pull-ups
    10 Squats

WOD – Thursday 23 January 2020

  • QUOTE OF THE DAY:
    Fear cannot be without hope nor hope without fear. – Baruch Spinoza
  • WEIGHTLIFTING:
    Work up to a 1RM Power Snatch
  • WORKOUT OF THE DAY:
    21-15-9 reps of:
    Power Snatch 40/30kg
    Double-unders, 4x Reps
  • CROSSFIT LITE:
    21-15-9 reps of:
    Kb swings
    Singles, 6x Reps
  • SWEATFEST:
    8 x 1200m bike
    rest 1:1

WOD – Wednesday 22 January 2020

  • QUOTE OF THE DAY:
    Excellence is not a skill. It is an attitude. – Ralph Marston
  • WORKOUT OF THE DAY:
    AMRAP 7 minutes of:
    7 Burpee Box Jumps
    7 Ring Muscle-ups
    7 Front Squats 90/50kg
  • CROSSFIT LITE:
    AMRAP 7 minutes of:
    7 Burpee Box Jumps
    7 Jumping pull ups
    7 Goblet squats

WOD – Tuesday 21 January 2020

  • QUOTE OF THE DAY:
    Even miracles take a little time. – Fairy Godmother
  • STRENGTH:
    Establish a 3RM deadlift
  • WORKOUT OF THE DAY:
    For time:
    50 Abmat Sit-usp
    25 Deadlifts 100/60kg
    50 Abmat Sit-ups
    25 Deadlifts
    50 Abmat Sit-ups
  • CROSSFIT LITE:
    For time:
    50 Abmat Sit-usp
    25 Kb Deadlifts
    50 Abmat Sit-ups
    25 Kb Deadlifts
    50 Abmat Sit-ups
  • SWEATFEST:
    8 x 500m row
    rest 1:1

WOD – Monday 20 January 2020

  • QUOTE OF THE DAY:
    Even if you fall on your face, you’re still moving forward. – Victor Kiam
  • GYMNASTICS:
    10min pull up technique
  • WORKOUT OF THE DAY:
    5 Rounds for time:
    50 Air Squats
    20 Pull ups
  • CROSSFIT LITE:
    3-5 Rounds for time:
    50 Air Squats
    20 Pull ups

WOD – Friday 17 January 2020

  • QUOTE OF THE DAY:
    Dream big, start small. But most of all start.
    – Simon Sinek
  • WORKOUT OF THE DAY:
    Cindy
    20min AMRAP:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
  • CROSSFIT LITE:
    15min AMRAP:
    5 Jumping pull-ups
    10 Push-ups
    15 Air Squats

WOD – Thursday 16 January 2020

  • QUOTE OF THE DAY:
    Don’t take life too seriously. You will never get out of it alive.
    – Elbert Hubbard
  • WORKOUT OF THE DAY:
    21-15-9 Reps for time of:
    Overhead Squat 60/40kg
    Handstand Push-ups
  • CROSSFIT LITE:
    21-15-9 Reps for time of:
    Overhead Squat 20/15kg
    Seated DB press
  • SWEATFEST:
    7 Rounds:
    1min Max calorie bike
    1min Max 10m shuttle runs
    1min rest

WOD – Wednesday 15 January 2020

  • QUOTE OF THE DAY:
    Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.
    – Roy Bennett
  • WORKOUT OF THE DAY:
    3 Rounds for time:
    30m Handstand Walk
    30 Second Ring L-sit
    30 Pistols, alternating legs
  • CROSSFIT LITE:
    3 Rounds for time:
    30m Bear crawl
    30 Second hollow hold
    30 Squats

WOD – Tuesday 14 January 2020

  • QUOTE OF THE DAY:
    Be so good they can’t ignore you.
    – Steve Martin
  • WORKOUT OF THE DAY:
    3 Rounds for time:
    10 Box Jumps
    10 Clean & Jerks 70/45kg
  • CROSSFIT LITE:
    3 Rounds for time:
    10 Box Jumps
    10 Clean & Jerks 40/30kg
  • SWEATFEST:
    Row intervals:
    500m row
    rest 1min
    750m row
    rest 1min
    1000m row
    rest 1min
    750m row
    rest 1min
    500m row