WOD – Friday 1 November 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    21 Knees to elbows
    18 Front Squats 60/40kg
    15 Strict Handstand Push-ups
  • CROSSFIT LITE:
    3 Rounds:
    21 Abmat sit ups
    18 Goblet squats 24/16kg
    15 Seated DB press

WOD – Thursday 31 October 2019

  • WORKOUT OF THE DAY:
    7 Rounds:
    500m row
    400m run
  • CROSSFIT LITE:
    5 Rounds:
    500m row
    400m run
  • SWEATFEST:
    18min EMOM:
    Minute 1: Max squat cleans 40/30kg
    Minute 2: Max box jumps
    Minute 3: Rest

WOD – Wednesday 30 October 2019

  • STRENGTH:
    Shoulder press
    3-3-2-2-1-1
  • WORKOUT OF THE DAY:
    3 Rounds:
    25 Medball sit ups
    25 Kb swings 24/16kg
    15 Shoulder press 50/35kg
  • CROSSFIT LITE:
    3 Rounds:
    25 Medball sit ups
    25 Kb swings 24/16kg
    15 Shoulder press 50/35kg

WOD – Tuesday 29 October 2019

  • STRENGTH:
    Overhead squat
    3-3-3-3-3
  • WORKOUT OF THE DAY::
    For time:
    100 Double unders
    50 Pull ups
    25 Overhead squats 60/40kg
  • CROSSFIT LITE:
    For time:
    250 Single skips
    50 Bent over rows 40/30kg
    25 Front squats 40/30kg

WOD – Monday 28 October 2019

  • WORKOUT OF THE DAY:
    5 Rounds
    15 Floor presses 60/40kg
    15 Toes to bar
    45 Air squats
  • CROSSFIT LITE:
    5 Rounds:
    15 Deficit push ups
    15 Hollow rocks
    45 Air squats

WOD – Friday 25 October 2019

  • WEIGHTLIFTING:
    Jerk 1-1-1-1-1
    Power clean 1-1-1-1-1
  • WORKOUT OF THE DAY:
    For time:
    30 Clean & Jerks 85/60kg
  • CROSSFIT LITE:
    For time:
    60 Alternating DB C&J 22.5/15KG

WOD – Thursday 24 October 2019

  • WORKOUT OF THE DAY:
    4 Rounds:
    25 Wallball shots
    15 Kettlebell Swings 24/16kg
    10 Box Jumps
  • CROSSFIT LITE:
    4 Rounds:
    25 Wallball shots
    15 Kettlebell Swings 24/16kg
    10 Box Jumps
  • SWEATFEST:
    20min AMRAP:
    Burpee box jump overs

WOD – Wednesday 23 October 2019

  • WORKOUT OF THE DAY:
    2 Rounds for time:
    18 Calories Rowing
    15 Thursters 40/30kg
    12 Pull-ups
    Fully recover & repeat.
    Attempt to beat your previous time.
  • CROSSFIT LITE:
    2 Rounds for time:
    18 Calories Rowing
    15 Thrusters 20/15kg
    12 Ring rows with feet on box
    Fully recover & repeat.
    Attempt to beat your previous time.

WOD – Tuesday 22 October 2019

  • STRENGTH:
    Front Squat 7-7-5-5-3-3
  • WORKOUT OF THE DAY:
    2 Rounds:
    40 Double-unders
    20 Toes to bar
    10 Front squats 90/65kg
  • CROSSFIT LITE:
    2 Rounds:
    90 Single unders
    30 Knee raises
    15 Goblet squats
  • SWEATFEST:
    20min AMRAP:
    Burpees

WOD – Monday 21 October 2019

  • WORKOUT OF THE DAY:
    For time:
    400m Run
    15 Clean & Jerks 60/40kg
    3 Rope Climbs
    400m Run
    12 Clean & Jerks 60/40kg
    2 Rope Climbs
    400m Run
    9 Clean & Jeks 60/40kg
    1 Rope Climb
  • CROSSFIT LITE:
    3 Rounds:
    400m Run
    15 Alternating DB Clean & jerks
    12 Banded pull-ups