WOD – Tuesday 20 March 2018

  • WORKOUT OF THE DAY:
    Back Squat
    5-5-3-3-3-1-1-1-1-1
  • CROSSFIT LITE:
    20min AMRAP:
    20 medball cleans
    20 abmat sit ups
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    Test:
    1. Max rep unbroken pull-ups
    2. Max rep unbroken ring dips
    3. 400m run
    4. 1RM deadlift

WOD – Monday 19 March 2018

  • WORKOUT OF THE DAY:
    For time:
    2k Row
  • CROSSFIT LITE:
    For time:
    2k Row
  • SKILLS CLASS:
    Toes to bar technique
  • WARRIOR WORKOUT:
    For time:
    21-15-9
    Pull-ups
    Wallballs

WOD – Friday 16 March 2018

  • WORKOUT OF THE DAY:
    Push jerk
    5-5-3-3-3-1-1-1-1-1
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 7 dumbell push press
    Even: 7 good mornings (empty bar)
  • WARRIOR WORKOUT:
    2 rounds:
    5min max calorie Assault bike
    5min max calorie row

WOD – Thursday 15 March 2018

  • WORKOUT OF THE DAY:
    5 rounds:
    35 Kb swings 24/16kg
    30 Push ups
    25 Pull ups
    20 Box jumps
    400m run
  • CROSSFIT LITE:
    5 rounds:
    20 Kb swings 16/12kg
    15 Push ups
    10 Ring rows
    5 Box jumps
    200m run
  • SKILLS CLASS:
    Squat clean technique
  • WARRIOR WORKOUT:
    For time:
    21-15-9
    Deadlifts 100/60kg
    Handstand push ups

WOD – Wednesday 14 March 2018

  • WORKOUT OF THE DAY:
    14min AMRAP:
    7 muscle ups
    50 wallballs
    100 double-unders
  • CROSSFIT LITE:
    14min AMRAP:
    14 ring rows
    14 jumping squats
    50 single skips
  • SKILLS CLASS:
    Kipping pull up technique
  • WARRIOR WORKOUT:
    For time:
    1000m row
    50 thrusters (empty bar)
    30 pull-ups

WOD – Tuesday 13 March 2018

  • WORKOUT OF THE DAY:
    For time:
    Run 2.4km
  • CROSSFIT LITE:
    For time:
    Run 2.4km
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    For time:
    30 squat snatches 60/40kg

WOD – Monday 12 March 2018

  • WORKOUT OF THE DAY:
    10 Rounds:
    5 Front squats 90/50kg
    5 Handstand push ups
  • CROSSFIT LITE:
    10 rounds:
    30 seconds max goblet squats
    30 seconds max push ups
  • SKILLS CLASS:
    Pistol technique
  • WARRIOR WORKOUT:
    20min EMOM:
    Odd: 10m handstand walk
    Even: 10 strict pull ups

WOD – Friday 9 March 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    800m run
    7 Deadlifts 120/80kg
    10 Burpee pull-ups
    14 Dumbell thrusters
  • CROSSFIT LITE:
    3 Rounds:
    400m run
    14 Medball cleans
    10 Burpee jumping pull-ups
    14 Wallballs
  • WARRIOR WORKOUT:
    1RM Overhead squat

WOD – Thursday 8 March 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    25 Deadlifts 40/30kg
    400m run
  • CROSSFIT LITE:
    4 Rounds:
    25 Medball deadlifts
    400m run
  • SKILLS CLASS:
    100 Flutter kicks
    100 Bicycle crunches
    100 Hollow rocks
    100 Sit-ups
  • WARRIOR WORKOUT:
    50 Pull-ups
    1000m run
    50 Pull-ups

WOD – Wednesday 7 March 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    15 Overhead lunges 60/40kg
    25 Abmat sit ups
  • CROSSFIT LITE:
    4 Rounds:
    50 Walking lunges
    25 Abmat sit-ups
  • SKILLS CLASS:
    Work on a weakness
  • WARRIOR WORKOUT:
    For time:
    150 wallballs
    90 double unders
    30 muscle ups