WOD – Tuesday 9 January 2018

  • WORKOUT OF THE DAY:
    Overhead Squat
    5-5-5-5-5
  • CROSSFIT LITE:
    20 rounds:
    30 sec on / 30 sec off
    Max wallballs
  • SKILL CLASS:
    Strict pull ups
  • WARRIORS WORKOUT:
    3 rounds:
    1000m run
    50 pull ups

WOD – Monday 8 January 2018

  • WORKOUT OF THE DAY:
    12min AMRAP:
    9 Thrusters 40/30kg
    1 Rope climb
  • CROSSFIT LITE:
    12min AMRAP:
    9 Wallballs
    3 strict banded pull-ups
  • SKILL PRACTICE:
    Double-unders / Triple-unders
  • WARRIORS WORKOUT:
    3 rounds for time:
    500m row
    15 squat snatches 60/40kg

WOD – Sunday 7 January 2018

  • WORKOUT OF THE DAY:
    12min AMRAP:
    9 Thrusters 40/30kg
    1 Rope climb
  • CROSSFIT LITE:
    12min AMRAP:
    9 Wallballs
    3 strict banded pull-ups
  • SKILL PRACTICE:
    Double-unders / Triple-unders
  • WARRIORS WORKOUT:
    3 rounds for time:
    500m row
    15 squat snatches 60/40kg

WOD – Friday 5 January 2018

  • ‘Helen’:
    3 Rounds:
    400m run
    21 Kb swings
    12 Pull ups

WOD – Thursday 4 January 2018

  • WORKOUT:
    ‘CrossFit Total’
    1 Rep Max Back Squat
    1 Rep Max Press
    1 Rep Max Deadlift

WOD – Wednesday 3 January 2018

  • WORKOUT:
    ‘Grace’
    For time:
    30 clean & jerks

WOD – Tuesday 2 January 2018

  • WORKOUT:
    4 x 800m run
    Rest as needed in between.

WOD – Monday 1 January 2018

 

  • WORKOUT:
    “Cindy”
    20min AMRAP:
    5 pull ups
    10 push ups
    15 air squats

WOD – Friday 22 December 2017

  • STRENGTH:
    Back squats
    3-3-3-3-3 @ 75% of 1RM
  • METCON:
    21-15-9
    Toes to bar
    42-30-18
    Alternating pistols
  • CFP LITE:
    21-15-9
    Hollow rocks
    42-30-9
    Wallballs
  • CFP PERFORMANCE:
    For time:
    1k run
    30 handstand push ups
    1k row

WOD – Thursday 21 December 2017

  • METCON:
    15min AMRAP
    200m run
    9 ring dips
    3 wall walks
  • CFP LITE:
    15min AMRAP
    200m run
    9 push ups
    10m bear crawl
  • MIDLINE:
    10 sets
    10second hollow hold
    10sec arch hold
    Alternating after each hold
    *allow 5 second transition between positions and rest as needed between sets
  • CFP PERFORMANCE:
    1RM Snatch