WOD – Monday 30 September 2019

  • WORKOUT OF THE DAY:
    15min AMRAP:
    1 Rope climb
    5 Handstand push ups
    15 Air squats
  • CROSSFIT LITE:
    15min AMRAP:
    3 Ring rows
    3 V-ups
    5 Push ups
    15 Air squats

WOD – Saturday 28 September 2019

  • SATURDAY SMASH UP:
    3 Rounds for time:
    15 Front rack lunges 60/40kg
    10 Clean & Jerks 60/40kg

    Rest 5mins

    10 Rounds for time:
    5 Strict ring dips
    1 Rope climb

    Rest 5mins

    For time:
    10 Overhead squats, bodyweight
    1600m run
    10 Overhead squats, bodyweight

    Workout options:
    A) Workout 1 only
    B) Workout 1 and 2
    C) Workout 1,2 and 3

WOD – Friday 27 September 2019

  • WEIGHTLIFTING:
    Snatch
    2-2-2-2-2
  • WORKOUT OF THE DAY:
    10min EMOM:
    2 Snatches + 20 Double unders
    Load: 85/55kg
  • CROSSFIT LITE:
    10min EMOM:
    2 Power snatches + 40 single skips
    Load: 50/35kg

WOD – Thursday 26 September 2019

  • WEIGHTLIFTING:
    1 Rep max squat clean
  • WORKOUT OF THE DAY:
    5 Rounds:
    15m Handstand walks
    5 Squat cleans 100/60kg
  • CROSSFIT LITE:
    5 Rounds:
    15m Bear crawl
    15 Medball cleans
  • SWEATFEST:
    In a 20min window:
    6000m assault bike
    Then max rounds of
    10 burpee box jumps
    15 Kb swings

WOD – Wednesday 25 September 2019

  • STRENGTH:
    Shoulder press
    2-2-2-2-2-
  • WORKOUT OF THE DAY:
    3 Rounds:
    20 Front Squats 40/30kg
    20 Push Press 40/30kg
    20 Pull-ups
  • CROSSFIT LITE:
    3 Rounds:
    20 Front squats 20/15kg
    20 Push press 20/15kg
    20 Ring rows

WOD – Tuesday 24 September 2019

  • HERITAGE DAY WORKOUT:
    In teams of 2:

    210 Wallballs
    36 Ring muscle ups
    30 Strict ring dips

    Divide the reps anyway you want.

  • HERITAGE DAY CROSSFIT LITE:
    In teams of 2:

    210 Wallballs
    72 Pull ups
    60 Push ups

    Divide the reps anyway you want.

WOD – Monday 23 September 2019

  • WORKOUT OF THE DAY:
    2 Rounds:
    50 Double unders
    35 Abmat sit ups
    25 Power snatches 50/35kg
  • CROSSFIT LITE:
    2 Rounds:
    100 Single skips
    35 Abmat sit ups
    25 Kb swings 24/16kg

WOD – Saturday 21 September 2019

  • SATURDAY SMASH UP:
    15-12-9
    Thrusters 60/40kg
    Pull ups

    Rest 5mins

    15-12-9
    Deadlifts 120/85kg
    Handstand push ups

    Rest 5mins

    3 Rounds:
    400m run
    15 Bar facing burpees

    Workout options:
    A) Workout 1 only
    B) Workout 1 and 2
    C) Workout 1,2 and 3

WOD – Friday 20 September 2019

  • WORKOUT OF THE DAY:
    JT
    21-15-9
    Handstand push ups
    Ring dips
    Push ups
  • CROSSFIT LITE:
    21-15-9
    Box handstand push ups
    Ring dips
    Push ups

WOD – Thursday 19 September 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    21 Deadlifts 85/60kg
    7 Overhead squats 85/60kg
  • CROSSFIT LITE:
    3 Rounds:
    21 Deadlifts 60/40kg
    7 Overhead squats 60/40kg
  • SWEATFEST:
    In a 20min window:
    2000m run
    2000m row
    Max rep burpee box jumps in remaining time