WOD – Wednesday 1 January 2020

  • WORKOUT OF THE DAY:
    For time:
    100 Burpees

WOD – Tuesday 31 December 2019

  • TRAVEL WORKOUT:
    Run 5km

WOD – Monday 30 December 2019

  • TRAVEL WORKOUT:
    5 Rounds:
    40 Walking lunges
    30 Push ups

WOD – Friday 27 December 2019

  • WORKOUT OF THE DAY:
    6 Rounds for time:
    12 Pull-ups
    18 Abmat sit ups
    24 Air Squats
  • CROSSFIT LITE:
    6 Rounds for time:
    12 Ring rows
    18 Abmat sit ups
    24 Air Squats

WOD – Thursday 26 December 2019

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    400m Run
    30 Calorie Row
    20 Burpees over rower
  • CROSSFIT LITE:
    3 Rounds for time:
    400m Run
    30 Kb swings
    20 Burpees

WOD – Wednesday 25 December 2019

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    14 Toes to Bar
    7 Thruster 60/40kg

    Rest 5 minutes, then do
    2 rounds for time.

  • CROSSFIT LITE:
    3 Rounds for time:
    14 Abmat sit ups
    14 Wallballs

    Rest 5 minutes, then do
    2 rounds for time.

  • TRAVEL WORKOUT:
    3 Rounds for time:
    24 Hollow rock
    14 Burpees

    Rest 5 minutes, then do
    2 rounds for time.

WOD – Tuesday 24 December 2019

  • WORKOUT OF THE DAY:
    5 Rounds for time:
    6 Burpee Box Jumps
    12 Overhead Squats 35/25kg
  • CROSSFIT LITE:
    5 Rounds for time:
    6 Burpee Box Jumps
    12 Back squats 35/25kg
  • TRAVEL WORKOUT:
    5 Rounds for time:
    6 Burpee Broad Jumps
    24 Jumping squats

WOD – Monday 23 December 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    400m Run
    20 Clean and jerk 40/30kg
  • CROSSFIT LITE:
    3 Rounds:
    400m Run
    20 Medball cleans
  • TRAVEL WORKOUT:
    3 Rounds:
    400m Run
    20 Burpees

WOD – Saturday 21 December 2019

  • WORKOUT OF THE DAY:
    Teams of 2:

    Row 750m while partner holds front rack 100/65kg
    50 Burpees while partner holds overhead 60/40kg
    50 Thrusters while partner holds ring support

    Partner 1 completes the workout while partner 2 holds, then partners switch and partner 2 completes the workout while partner 1 holds.

WOD – Friday 20 December 2019

  • WORKOUT OF THE DAY:
    4 Rounds for time:
    15 Chest to bar pull-ups
    15 Back Squats 85/60kg
  • CROSSFIT LITE:
    4 Rounds for time:
    15 Jumping pull-ups
    15 Goblet Squats