WOD – Wednesday 21 August 2019

  • WORKOUT OF THE DAY:
    5 rounds for time:
    6 Power Snatch 60/40kg
    2 Rounds of Cindy
  • CROSSFIT LITE:
    5 rounds for time:
    12 Kb swings 24/16kg
    2 Rounds of Cindy

WOD – Tuesday 20 August 2019

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    21 Wallballs
    14 Handstand push-ups
    7 Deadlifts 140/90kg
  • CROSSFIT LITE:
    3 Rounds for time:
    21 Wallballs
    14 Seated DB press
    14 Deadlifts 40/30kg
  • SWEATFEST:
    20 Rounds:
    20 sec work / 40 sec rest
    Max calories assault bike

WOD – Monday 19 August 2019

  • WORKOUT OF THE DAY:
    Run 5k.
  • CROSSFIT LITE:
    Run 5k.

WOD – Saturday 17 August 2019

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    75 Double unders
    7 Bar muscle ups

    Rest 5mins

    21-15-9:
    Power clean 50/35kg
    Overhead squat 50/35kg

    Rest 5mins

    4 Rounds for time:
    20/15 Calorie bike
    15 Kb swings 24/16kg
    10 Burpees

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

WOD – Friday 16 August 2019

  • WEIGHTLIFTING:
    Work up to a 1 RM clean.
  • WORKOUT OF THE DAY:
    3 Rounds for time:
    62 Double-unders
    8 Squat cleans 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time:
    120 Skips
    20 Medball cleans

WOD – Thursday 15 August 2019

  • WORKOUT OF THE DAY:
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Shoulder Press 40/30kg
    Strict Pull-up
  • CROSSFIT LITE:
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Shoulder Press 20/15kg
    Strict banded Pull-up
  • SWEATFEST:
    20min EMOM:
    1 – 10 burpees
    2 – 40 double unders
    3 – 30 second max calorie bike
    4 – rest

WOD – Wednesday 14 August 2019

  • WORKOUT OF THE DAY:
    For time:
    150 Step-ups on box 22.5/15kg
    *Be sure to alternate legs on the up & down.
    *No hook grip on the dumbbells.
    *Try to use the muscle of the leg on the box to complete the step-up, not momentum.
  • CROSSFIT LITE:
    For time:
    150 Step-ups on box 16/12kg
    *Be sure to alternate legs on the up & down.
    *No hook grip on the kettlebells.
    *Try to use the muscle of the leg on the box to complete the step-up, not momentum.

WOD – Tuesday 13 August 2019

  • WORKOUT OF THE DAY:
    FILTHY FIFTY
    For time:
    50 Box jumps
    50 Jumping Pull-ups
    50 Kettle Bell Swings
    50 Steps Walking Lunges
    50 Knees to elbows
    50 Push Press 20kg
    50 Back Extensions
    50 Wall Ball Shots
    50 Burpees
    50 Double-unders
  • CROSSFIT LITE:
    DIRTY THIRTY
    For time:
    30 Box jumps
    30 Jumping Pull-ups
    30 Kettle Bell Swings
    30 Steps Walking Lunges
    30 Knees to elbows
    30 Push Press 20kg
    30 Back Extensions
    30 Wall Ball Shots
    30 Burpees
    30 Double-unders
  • SWEATFEST:
    3min max effort
    3min rest
    2:30min max effort
    2:30min rest
    2min max effort
    2min rest
    1:30min max effort
    1:30min rest
    1min max effort
    1min rest
    30 second max effort

    *Your choice of rower or bike.

WOD – Monday 12 August 2019

  • WORKOUT OF THE DAY:
    For time:
    80 Wallball Shots
    60 Push-ups
    40 Pistols, Alternating Legs
    20 Overhead Squats 70/45kg
  • CROSSFIT LITE:
    For time:
    80 Wallball Shots
    60 Push-ups
    40 Lunges
    20 Goblet squats 24/16kg

WOD – Friday 9 August 2019

  • WOMEN’S DAY WORKOUT:
    Franniebeth

    21 Thrusters
    21 Cleans
    50 Double unders
    50 Sit ups
    21 Pull ups
    21 Dips
    40 Double unders
    40 Sit ups
    15 Thrusters
    15 Cleans
    30 Double unders
    30 Sit ups
    15 Pull ups
    15 Dips
    20 Double unders
    20 Sit ups
    9 Thrusters
    9 Cleans
    10 Double unders
    10 Sit ups
    9 Pull ups
    9 Dips

    Load: 40/30kg