WOD – Monday 24 June 2019

  • WORKOUT OF THE DAY:
    12mins establish a heavy 1 rep overhead squat

    Then

    12min AMRAP:
    15 Overhead squats 40/30kg
    15 C2B Pullups
    45 Double unders

  • CROSSFIT LITE:
    12mins work on overhead squat technique

    Then

    12min AMRAP:
    15 Goblet squats
    15 Ring rows
    45 Skips

WOD – Friday 21 June 2019

  • WORKOUT OF THE DAY:
    50-40-30-20-10
    Air squats
    Push ups
  • CROSSFIT LITE:
    40-30-20-10-5
    Air squats
    Push ups

WOD – Thursday 20 June 2019

  • WORKOUT OF THE DAY:
    7min AMRAP:
    6 Pull ups
    5 Burpees
    4 hang power cleans 50/35
    3 Thrusters 50/35kg
  • CROSSFIT LITE:
    7min AMRAP:
    6 Ring rows
    5 Burpees
    4 Kb swings
    3 Thrusters 20/15kg
  • SWEATFEST:
    20min AMRAP:
    100 over the rower burpees
    Max calorie row

WOD – Wednesday 19 June 2019

  • WORKOUT OF THE DAY:
    Karen
    150 wallballs
  • CROSSFIT LITE:
    Karen
    150 Wallballs

WOD – Tuesday 18 June 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    50m walking lunges
    18 Ring dips
    9 Deadlifts 70% of 1RM
  • CROSSFIT LITE:
    3 Rounds:
    30m walking lunges
    18 Ring dips
    9 Deadlifts 80/50kg
  • SWEATFEST:
    20min AMRAP:
    800m run
    20 burpees
    400m run
    15 burpees
    200m run
    10 burpees

WOD – Monday 17 June 2019

  • WORKOUT OF THE DAY:
    5 Rounds:
    50 Double unders
    15 Push press 35/25kg
    10 Toes to bar
  • CROSSFIT LITE:
    5 Rounds:
    50 Singles
    15 Push press 20/15kg
    10 Knee raises

WOD – Friday 14 June 2019

  • WORKOUT OF THE DAY:
    9-15-21
    Back squat @ 50% of 1 RM
    Chest to bar pull-ups
  • CROSSFIT LITE:
    9-15-21
    Back squats 40/30kg
    Pull-ups

WOD – Thursday 13 June 2019

  • WORKOUT OF THE DAY:
    27-21-15-9-6-3
    Burpees
    Toes to bar
  • CROSSFIT LITE:
    27-21-15-9-6-3
    Burpees
    Hanging knee raises
  • SWEATFEST:
    Tabata Calorie Bike
    Rest 1min
    Tabata Calorie Row
    Rest 1min
    Tabata Air squats
    Rest 1min
    Tabata 5m shuttles

WOD – Wednesday 12 June 2019

  • WORKOUT OF THE DAY:
    2 Rounds:
    15 Push press 40/30kg
    20 Ring rows
    25 Hollow rocks
    30 Wallballs
    Rest 5mins after the 2 rounds
    *each 2 rounds for time
  • CROSSFIT LITE:
    2 Rounds:
    15 Push ups
    20 Ring rows
    25 Sit ups
    30 Wallballs
    rest 5mins
    *each 2 rounds for time

WOD – Tuesday 11 June 2019

  • WORKOUT OF THE DAY:
    Clean and Jerk
    3-3-3-3-3
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 10-15 Kb swings
    Even: 10-15 Push ups
  • SWEATFEST:
    For reps:
    5min calorie row
    5min calorie bike
    5min max burpees
    5min max double unders