WOD – Monday 3 February 2020

  • QUOTE OF THE DAY:
    If you don’t like how things are, change it! You’re not a tree. – Jim Rohn
  • STRENGTH:
    Work up to a 1RM Jerk
  • WORKOUT OF THE DAY:
    For time:
    2k Row
    30 Clean & Jerk 70/45kg
  • CROSSFIT LITE:
    8min AMRAP:
    SDHP 35/25kg
    Into
    50 medball cleans for time

WOD – Friday 31 January 2020

  • QUOTE OF THE DAY:
    If you can dream it, you can do it. – Walt Disney
  • WORKOUT OF THE DAY:
    For time:
    75 Handstand Push-ups
    *Every break run 400m

    Rest 5 minutes, then

    For time:
    50 Toes to Bar
    *Every break run 400m

  • CROSSFIT LITE:
    For time:
    75 Box HSPU
    *Every break run 400m

    Rest 5 minutes, then

    For time:
    50 Hanging knee raises
    *Every break run 400m

WOD – Thursday 30 January 2020

  • QUOTE OF THE DAY:
    If you ask me what I came into this life to do, I will tell you, I came to live out loud. – Emile Zola
  • STRENGTH:
    Establish a 1RM hang power clean
  • WORKOUT OF THE DAY:
    For time:
    50 Hang Power Cleans 60/40kg
    150 Double-unders
    50 Chest to bar pull-ups
  • CROSSFIT LITE:
    For time:
    50 Kb swings
    300 singles
    50 Ring rows
  • SWEATFEST:
    2 X 1500m row
    rest 2:1
    2 x 50 calorie assault bike
    rest 2:1

WOD – Wednesday 29 January 2020

  • QUOTE OF THE DAY:
    If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn
  • WORKOUT OF THE DAY:
    21-15-9-15-21 reps of:
    Push Press 50/35kg
    Goblet lunges 24/16kg
  • CROSSFIT LITE:
    21-15-9-15-21 reps of:
    Push Press 20/15kg
    Walking lunges

WOD – Tuesday 28 January 2020

  • QUOTE OF THE DAY:
    I intend to live forever. So far, so good. – Steven Wright
  • WORKOUT OF THE DAY:
    For time:
    100m Handstand Walk
    100 Wall Balls
    100 Toes to bar
    *Break up any way you want
  • CROSSFIT LITE:
    For time:
    100 alternating DB press
    100 Wall Balls
    100 Abmat sit ups
    *Break up any way you want
  • SWEATFEST:
    For time:
    1500m row
    60 Calorie assault bike

WOD – Monday 27 January 2020

  • QUOTE OF THE DAY:
    I have not failed, I have just found 10000 ways that wont work. – Thomas Edison
  • WORKOUT OF THE DAY:
    HELEN FOR HOUNDS
    3 Rounds:400m run
    21 Kettlebell swings 24/16kg
    12 Pull ups
  • CROSSFIT LITE:
    HELEN FOR HOUNDS
    3 Rounds:
    400m run
    21 Kettlebell swings
    12 Pull ups
  • HELEN FOR HOUNDS:
    Join us for todays workout and bring along any food, toy or blanket donations for the animals at Wetnose Animal Rescue Shelter.

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