WOD – Thursday 1 October 2020

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  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    400m run
    15 Toes to Bar
    15 R-arm DB Snatch 22.5/15kg
    15 L-arm DB Snatch 22.5/15kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    200m run
    15 Abmat Sit-ups
    30 KB Swings 16/12kg

WOD – Wednesday 30 September 2020

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  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    400m run
    20 Medball sit-ups 20/14LB
    15 Pull-ups
    10 Push Jerks 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    400m run
    20 Abmat sit-ups
    15 Ring Rows
    10 Seated KB Press 12/8kg

WOD – Tuesday 29 September 2020

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  • WORKOUT OF THE DAY:
    “Naughty Forty”
    For time:
    40 Box jumps
    40 Jumping Pull-ups
    40 Kettle Bell Swings 24/16kg
    40 Lunges
    40 Knees to elbows
    40 Push Press 20/15kg
    40 Back Extensions
    40 Wall Ball Shots 20/14lb
    40 Burpees
    40 Double-unders
  • CROSSFIT LITE:
    “Dirty Thirty”
    For time:
    30 Box Step ups
    30 Bent Over Rows
    30 Kettle Bell Swings 16/12kg
    30 Lunges
    30 Sit ups
    30 Push ups
    30 Back Extensions
    30 Wall Ball Shots 14/8lb
    30 Burpees
    90 Single Skips

WOD – Monday 28 September 2020

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  • WORKOUT OF THE DAY:
    Amrap 3 minutes of:
    1 Shoulder Press 50/35kg
    3 Push Press 50/35kg
    5 Push Jerks 50/35kg

    Amrap 3 minutes of:
    Ring Dips

    Amrap 3 minutes of:
    Push-ups

    “Rest 3 minutes between each round”

  • CROSSFIT LITE:
    Amrap 3 minutes of:
    Push Press 20/15kg

    Amrap 3 minutes of:
    Box Dips

    Amrap 3 minutes of:
    Push-ups

    “Rest 3 minutes between each round”

WOD – Saterday 26 September 2020

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  • WORKOUT OF THE DAY:
    “PULSE” PARTNER WOD
    6 Rounds for Time
    12 Synchronized Burpees
    16 Kettlebell Swings (24/16kg)
    49 Wall Ball Shots (20/14lbs)
    400M Run (Together)

WOD – Friday 25 September 2020

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  • WORKOUT OF THE DAY:
    21-15-9 reps of:
    Chest-to-bar Pull-ups
    Handstand Push-ups
    Ring Dips
    Floor Press 60/40kg*Do the round of 15 strict
  • CROSSFIT LITE:
    21-15-9 reps of:
    Ring Rows
    Hand Release Push-ups
    Box Dips
    KB Floor Press 16/12kg

WOD – Wednesday 23 September 2020

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  • WORKOUT OF THE DAY:
    5 Rounds for time of:
    15 Box Jumps 24″/20″
    15 Push Press 40/30kg
    15 Hollow Rocks
  • CROSSFIT LITE:
    5 Rounds for time of:
    15 Box Step ups
    15 KB Push Press 16/12kg
    15 Ab Mat Sit ups

WOD – Tuesday 22 September 2020

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  • WORKOUT OF THE DAY:
    “Jackie”
    For time:
    1000m Row
    50 Thrusters 20/15kg
    30 Pull-ups
  • CROSSFIT LITE:
    “Jackie Lite”
    For time:
    750m Row
    50 Medball Thrusters 14/8lb
    30 Ring Rows

WOD – Monday 21 September 2020

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  • WORKOUT OF THE DAY:
    AMRAP 9 minutes of:
    5 Burpees
    4 Power Snatch 40/30kg
    3 Ring Muscle-ups
  • CROSSFIT LITE:
    AMRAP 9 minutes of:
    5 Burpees
    4 KB Swings 16/12kg
    3 Bent Over Rows 20/15kg
    2 Push ups

WOD – Friday 18 September 2020

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  • WORKOUT OF THE DAY:
    For time:
    50 Wallball Shots 20/14lb
    40 Burpees
    30 Calories Bike/Row
    20 Toes-to-bar
  • CROSSFIT LITE:
    For time:
    40 Wallball Shots 20/14lb
    30 Burpees
    20 Calories Bike/Row
    10 Sit-ups