WOD – Friday 14 February 2020

  • QUOTE OF THE DAY:
    Opportunity does not knock, it presents itself when you beat down the door. – Kyle Chandler
  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    400m run
    20 Thrusters 40/30kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    400m run
    20 Wallballs

WOD – Thursday 13 February 2020

  • QUOTE OF THE DAY:
    One day you will look back and see that all along, you were blooming. – Morgan Harper Nichols
  • WORKOUT OF THE DAY:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters HS Walk in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bar MU’s in 1 Minute
    1 Minute Rest
  • CROSSFIT LITE:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters Bear crawl in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bent over rows in 1 Minute
    1 Minute Rest
  • SWEATFEST:
    20min EMOM:
    Even – 40 Double underscores
    Odd – 15 Calories assault bike

WOD – Thursday 13 February 2020

  • QUOTE OF THE DAY:
    One day you will look back and see that all along, you were blooming. – Morgan Harper Nichols
  • WORKOUT OF THE DAY:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters HS Walk in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bar MU’s in 1 Minute
    1 Minute Rest
  • CROSSFIT LITE:
    4 Rounds of:
    Row Max Cals in 1 Minute
    1 Minute Rest
    Max Meters Bear crawl in 1 Minute
    1 Minute Rest
    Max Hollow Rocks in 1 Minute
    1 Minute Rest
    Max Bent over rows in 1 Minute
    1 Minute Rest
  • SWEATFEST:
    20min EMOM:
    Even – 40 Double underscores
    Odd – 15 Calories assault bike

WOD – Wednesday 12 February 2020

  • QUOTE OF THE DAY:
    No pressure, no diamond. – Thomas Carlyle
  • WORKOUT OF THE DAY:
    For time:
    400m run
    45 Back Squats 60/40kg
    400m run
    30 Front Squats
    400m run
    15 Overhead Squats
  • CROSSFIT LITE:
    For time:
    400m run
    45 Back Squats 20/15kg
    400m run
    30 Front Squats
    400m run
    15 Overhead Squats

WOD – Tuesday 11 February 2020

  • QUOTE OF THE DAY:
    No one ever made a difference by being like everyone else. – P.T. Barnum
  • STRENGTH:
    Deadlift
    3-3-3-7-7-7
  • WORKOUT OF THE DAY:
    For time:
    30 Deadlifts 100/70kg
    60 Burpees
    90 Kb swings 24/16kg
  • CROSSFIT LITE:
    For time:
    30 Deadlifts 60/40kg
    60 Burpees
    90 Kb swings 16/12kg
  • SWEATFEST:
    20min AMRAP:
    500m row
    50 Burpees

WOD – Monday 10 February 2020

  • QUOTE OF THE DAY:
    Leap, and the net wil appear. – John Burroughs
  • WORKOUT OF THE DAY:
    10 Rounds of:
    7 Pull-ups, Strict
    7 Ring Dips, Strict
    21 Air Squats
  • CROSSFIT LITE:
    10 Rounds of:
    7 Pull-ups, Jumping
    7 Ring Dips, Banded
    21 Air Squats

WOD – Friday 7 February 2020

  • QUOTE OF THE DAY:
    Keep walking through the storm. Your rainbow is waiting on the other side. – Heather Stillufsen
  • WORKOUT OF THE DAY:
    4 Rounds for time of:
    400m run
    15 Push Press 60/40kg
  • CROSSFIT LITE:
    4 Rounds for time of:
    400m run
    15 Push Press 30/20kg

WOD – Thursday 6 February 2020

  • QUOTE OF THE DAY:
    It’s okay if you fall apart sometimes. Tacos fall apart and we still love them. – Unknown
  • WORKOUT OF THE DAY:
    “Tabata Style
    Push-ups
    Deadlifts 85/60kg
    Abmat Sit-ups
    Box Jumps
  • CROSSFIT LITE:
    Tabata Style
    Push-ups
    Deadlifts 40/30kg
    Abmat Sit-ups
    Box Step ups
  • SWEATFEST:
    Assault bike 5km time trial

WOD – Wednesday 5 February 2020

 

  • QUOTE OF THE DAY:
    It’s always too early to quit. – Norman Vincent Peale
  • STRENGTH:
    Hang Power Clean & Jerk
    1-1-1-1-1
  • WORKOUT OF THE DAY:
    15-12-9 reps for time:
    Power Clean 85/50kg
    Front Squat 85/50kg
    Jerk 85/50kg
  • CROSSFIT LITE:
    21-15-9 reps for time:
    Burpees
    Goblet Squat 24/16kg
    Seated DB press

WOD – Tuesday 4 February 2020

  • QUOTE OF THE DAY:
    In every success story, you will find someone who has made a courageous decision. – Peter F. Drucker
  • WORKOUT OF THE DAY:
    For time:
    25 Pull ups
    90 Double-unders
    30 Box Jumps
    25 Pull ups
    30 Box Jumps
    90 Double-unders
    25 Pull ups
  • CROSSFIT LITE:
    For time:
    25 Ring rows
    90 Mountain climbers
    30 Broad jumps
    25 Ring rows
    30 Broad jumps
    90 Mountain climbers
    25 Ring rows
  • SWEATFEST:
    4min max cal row
    rest 1min
    4mins max cal bike
    rest 1min
    4min max cal row
    rest 1 min
    4min max cal bike