WOD – Friday 20 April 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    2 rope climbs
    30m sprint
    4 squat cleans 100/60kg
    30m sprint
  • CROSSFIT LITE:
    4 Rounds:
    20 Ring rows
    30m sprint
    20 Goblet squats
    30m sprint
  • WARRIOR WORKOUT:
    For time:
    1500m row
    35 burpees over rower
    30 GHD sit ups
    35 burpees over rower
    1500m row

WOD – Thursday 19 April 2018

  • WORKOUT OF THE DAY:
    Thruster
    3-3-3-3-3-3-3
  • CROSSFIT LITE:
    21min EMOM:
    Even: 30sec max wallballs
    Odd: 30sec max sit ups
  • SKILLS CLASS:
    Strict pull-ups
  • WARRIOR WORKOUT:
    6 Rounds:
    400m run
    500m row

WOD – Wednesday 18 April 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    10 squat cleans 40/30kg
    30sec L-sit hold
    10 squat cleans 40/30kg
    60sec hang from pull up bar
  • CROSSFIT LITE:
    5 Rounds:
    10 medball cleans
    30sec Hollow rocks
    10 medball cleans
    20sec hang from pull up bar
  • SKILLS CLASS:
    Snatch technique
  • WARRIOR WORKOUT:
    3 Rounds:
    3 Rope climbs
    6 Snatches 60/40kg
    9 Pistols
    12 Wallballs
    15 Burpees

WOD – Tuesday 17 April 2018

  • WORKOUT OF THE DAY:
    For time:
    Run 1000m
    30 HSPU
    Row 1000m
  • CROSSFIT LITE:
    For time:
    Run 800m
    30 Push ups
    Row 750m
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    For time:
    30-20-10
    Power snatch 35/25kg
    Box jumps

WOD – Monday 16 April 2018

  • WORKOUT OF THE DAY:
    10 Rounds:
    30 seconds max burpees
    Rest 30 sexonds
    30 second max rep thrusters 40/30kg
    Rest 30 seconds
  • CROSSFIT LITE:
    10 Rounds:
    30 seconds max burpees
    Rest 30 sexonds
    30 second max rep wallballs
    Rest 30 seconds
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    20min AMRAP:
    15 calorie row
    10 toes to bar
    5 power cleans 100/60kg

WOD – Wednesday 11 April 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    10 Handstand push ups
    15 Ring dips
    20 Push ups
    25 Pull ups
  • CROSSFIT LITE:
    3 Rounds:
    10 Seated dumbell strict press
    15 Dips
    20 Push ups
    25 Ring rows
  • SKILLS CLASS:
    Pistols technique
  • WARRIOR WORKOUT:
    12min EMOM:
    1 clean pull + 1 hang power clean + 1 power clean + 1 push jerk.

    Work up to a heavy set.

WOD – Tuesday 10 April 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    20 wallballs
    20 sdhp 35/25kg
    20 box jumps
    20 push presses 35/25kg
    20 cal row
    Rest 1min
  • CROSSFIT LITE:
    5 Rounds:
    20 wallballs
    10 kb sdhp 24/16kg
    20 jumping squats
    10 push ups
    20 ring rows
    Rest 1min
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    Grace
    30 clean and jerks 60/40kg

WOD – Monday 9 April 2018

  • WORKOUT OF THE DAY:
    For time:
    20 Burpees
    20 Hang squat snatches 60/40kg
    20 Bar muscle ups
    20 Hang squat snatches 60/40kg
    20 Burpees
  • CROSSFIT LITE:
    For time:
    20 Burpees
    20 Goblet squats
    20 Ring rows
    20 Goblet squats
    20 Burpees
  • SKILLS CLASS:
    Strict Pull ups
  • WARRIOR WORKOUT:
    30-20-10
    Dumbell Thrusters
    Toes to bar

WOD – Friday 6 April 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    25m handstand walk
    20 knees to elbows
    10 good mornings 20/15kg
  • CROSSFIT LITE:
    15min AMRAP:
    25m bear crawl
    20 abmat sit ups
    10 good mornings 20/15kg
  • LECTURE and MOVIE NIGHT:
    6pm Lecture: What is CrossFit?
    7:30pm Movie: Redeemed and Dominant – Fittest on Earth.

    Open to anyone and everyone!

WOD – Thursday 5 April 2018

  • WORKOUT OF THE DAY:
    Front squats
    3-3-3-3-3
  • CROSSFIT LITE:
    15min EMOM:
    Odd: 7 goblet squats 24/16kg
    Even: 30second shuttle sprints (10m)
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    4 Rounds:
    4 rope climbs
    5 squat cleans 100/60kg