WOD – Tuesday 8 May 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    10 kb swings
    5 burpees
  • SKILLS CLASS:
    Open gym

WOD – Monday 7 May 2018

  • WORKOUT OF THE DAY:
    20 rounds:
    5 push ups
    5 squats
    5 sit-ups
  • SKILLS CLASS:
    Open gym

WOD – Friday 4 May 2018

  • WORKOUT OF THE DAY:
    Randy
    75 Power snatches 35/25kg
  • CROSSFIT LITE:
    For time:
    150 kn swings
  • WARRIOR WORKOUT:
    4 Rounds:
    25 Ring dips
    20 Squat cleans 40/30kg
    15 Handstand push ups
    10 Deadlifts 140/100kg

WOD – Thursday 3 May 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    15 KB Swings
    15 Hspu
    400m run
  • CROSSFIT LITE:
    5 Rounds:
    15 KB Swings
    15 Seated dumbell presses
    200m run
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    For time:
    50 burpees
    Rest 3mins
    40 burpees
    Rest 2mins
    30 burpees
    Rest 1min
    20 burpees
    Rest 30 secs
    10 burpees

WOD – Wednesday 2 May 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    3min AMRAP
    20 Abmat sit ups
    20 good mornings 20/15
    Max rep bodyweight front squats
    Rest 3mins
    *Only score on front squats
  • CROSSFIT LITE:
    5 Rounds:
    3min AMRAP
    20 Sit ups
    20 Good mornings
    Max rep walking lunges
    Rest 3mins
    *Only score on lunges
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    12min AMRAP:
    9 Thrusters 40/30kg
    9 Toes to bar

WOD – Tuesday 1 May 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    50 alternating pistols
    7 muscle ups
    10 hang power cleans 75/50kg
  • CROSSFIT LITE:
    3 Rounds:
    75 Air squats
    21 Jumping pull ups
    15 Kb swings
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    For time:
    100 Overhead squats 40/30kg
    100 double unders
    100 pull ups
    100 kb swings 24/16

WOD – Monday 30 April 2018

  • WORKOUT OF THE DAY:
    Deadlift
    1-1-1-1-1-1-1
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 10 Medball deadlifts
    Even: 10 Medball front squats
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    3 Rounds:
    1200m assault bike
    30 Pull ups
    30 Box jumps

WOD – Friday 27 April 2018

  • WORKOUT OF THE DAY:
    In teams fo 2:
    76 Air Squats
    76 Push Press 40/30kg
    76 Abmat sit ups
    76 Wallballs
    76 Burpees
    76 Medball Twists
    76 Push Ups
    76 KB Swings
    76 Thrusters 40/30kg
    400m Run with partner

    Partition the reps into any size sets, but split the work evenly between partners.

WOD – Thursday 26 April 2018

  • WORKOUT OF THE DAY:
    For time:
    Run 7km
  • CROSSFIT LITE:
    For time:
    Run 5km
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    1RM bench press
    1RM back squat
    1RM deadlift

WOD – Wednesday 25 April 2018

  • WORKOUT OF THE DAY:
    2 Rounds:
    1k row
    50 Thrusters
    30 Chest to bar pull ups
  • CROSSFIT LITE:
    2 Rounds:
    400m run
    50 Wallballs
    30 Ring rows
  • SKILLS CLASS:
    Strict pull ups
  • WARRIOR WORKOUT:
    For time:
    30 back squats @ bodyweight
    100 wallballs