WOD – Monday 1 July 2019

  • WORKOUT OF THE DAY:
    12mins establish a 2RM back squat

    Then..

    9min AMRP:
    15 Pull ups
    15 Thrusters 40/30kg

  • CROSSFIT LITE:
    12min EMOM 3 light back squats

    Then..

    9min AMRAP:
    15 Ring rows
    15 Wallballs

WOD – Monday 1 July 2019

  • WORKOUT OF THE DAY:
    12mins establish a 2RM back squat

    Then..

    9min AMRP:
    15 Pull ups
    15 Thrusters 40/30kg

  • CROSSFIT LITE:
    12min EMOM 3 light back squats

    Then..

    9min AMRAP:
    15 Ring rows
    15 Wallballs

WOD – Friday 28 June 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    8m DB Front rack lunge 22.5/15kg
    15 Toes to bar
    12 DB Hang power clean 22.5/15kg
    6 Bar muscle ups
  • CROSSFIT LITE:
    3 Rounds:
    8m walking langes
    15 Hollow rocks
    12 Barbell hang power clean
    12 Ring rows

WOD – Thursday 27 June 2019

  • WORKOUT OF THE DAY:
    4 Rounds:
    21 Power snatch 40/30kg
    30 Cal row
    15 Bar facing burpees
  • CROSSFIT LITE:
    4 Rounds:
    21 Kb swings 24/16kg
    30 Jumping squats
    15 Burpees
  • SWEATFEST:
    20min AMRAP:
    1min on / 1min off
    100m run + max cal bike in remainder of the minute.

WOD – Wednesday 26 June 2019

  • WORKOUT OF THE DAY:
    10-9-8-7-6-5-4-3-2-1
    Squat cleans 60/40kg
    1-2-3-4-5-6-7-8-9-10
    Toes to bar
  • CROSSFIT LITE:
    10-9-8-7-6-5-4-3-2-1
    Medball cleans
    1-2-3-4-5-6-7-8-9-10
    Abmat sit ups

WOD – Tuesday 25 June 2019

  • WORKOUT OF THE DAY:
    5 Rounds:
    12 Deadlifts 70/45kg
    9 Hang power clean 70/45kg
    6 Shoulder to overhead 70/45kg
    rest 1min after each round
  • CROSSFIT LITE:
    5 Rounds:
    15 Kettlebell Deadlifts
    15 Kettlebell swings
    15 Push ups
    rest 1min after each round
  • SWEATFEST:
    20min AMRAP:
    12 calorie row
    12 calorie assault bike
    12 abmat situps

WOD – Monday 24 June 2019

  • WORKOUT OF THE DAY:
    12mins establish a heavy 1 rep overhead squat

    Then

    12min AMRAP:
    15 Overhead squats 40/30kg
    15 C2B Pullups
    45 Double unders

  • CROSSFIT LITE:
    12mins work on overhead squat technique

    Then

    12min AMRAP:
    15 Goblet squats
    15 Ring rows
    45 Skips

WOD – Friday 21 June 2019

  • WORKOUT OF THE DAY:
    50-40-30-20-10
    Air squats
    Push ups
  • CROSSFIT LITE:
    40-30-20-10-5
    Air squats
    Push ups

WOD – Thursday 20 June 2019

  • WORKOUT OF THE DAY:
    7min AMRAP:
    6 Pull ups
    5 Burpees
    4 hang power cleans 50/35
    3 Thrusters 50/35kg
  • CROSSFIT LITE:
    7min AMRAP:
    6 Ring rows
    5 Burpees
    4 Kb swings
    3 Thrusters 20/15kg
  • SWEATFEST:
    20min AMRAP:
    100 over the rower burpees
    Max calorie row

WOD – Wednesday 19 June 2019

  • WORKOUT OF THE DAY:
    Karen
    150 wallballs
  • CROSSFIT LITE:
    Karen
    150 Wallballs