WOD – Wednesday 13 November 2019

  • WORKOUT OF THE DAY:
    4 Rounds for time:
    70 Double-unders
    400m Run
    30 Abmat Sit-ups
  • CROSSFIT LITE:
    4 Rounds for time:
    70 Double-unders
    400m Run
    30 Abmat Sit-ups

WOD – Tuesday 12 November 2019

  • WEIGHTLIFTING:
    Establish a 1RM clean&jerk
  • WORKOUT OF THE DAY:
    1min max squat cleans 60/40kg
    1min max push jerks 60/40kg
    2mins max squat cleans 60/40kg
    2mins max push jerks 60/40kg
    3mins max squat cleans 60/40kg
    3min max push jerks 60/40kg
  • CROSSFIT LITE:
    1min max medball cleans
    1min max push ups
    2mins max medball cleans
    2mins max push ups
    3mins max medball cleans
    3min max push ups
  • SWEATFEST:
    20 Rounds:
    45 seconds on / 15 seconds off
    1: Assault bike calories
    2: Double unders
    3: Burpee box jumps
    4: Kb swings

WOD – Monday 11 November 2019

  • WORKOUT OF THE DAY:
    5 Rounds:
    30 Wallballs
    20 Burpees
    3mins rest
  • CROSSFIT LITE:
    5 Rounds:
    30 Wallballs
    10 Burpees
    3mins rest

WOD – Friday 8 November 2019

  • WEIGHTLIFTING:
    Hang power clean
    3-3-3-2-2
  • WORKOUT OF THE DAY:
    10min EMOM:
    5 HPC 85/60kg
    100m sprint
  • CROSSFIT LITE:
    10m EMOM:
    5 Deadlift 80/60kg
    100m sprint

WOD – Thursday 7 November 2019

  • WORKOUT OF THE DAY:
    For time:
    75 Ring dips
    50 C2B pull ups
    75 K2E’s
    50m Handstand walk
  • CROSSFIT LITE:
    75 Push ups
    50 Ring rows
    75 Abmat sit ups
    50m bear crawl
  • SWEATFEST:
    10 Rounds:
    1min max calories assault bike
    1min rest

WOD – Wednesday 6 November 2019

  • WORKOUT OF THE DAY:
    For time:
    100 Double unders
    10 Squat snatches 70/50kg
    80 Double unders
    8 Snatches
    60 Double unders
    6 Snatches
    40 Double unders
    4 Snatches
    20 Double unders
    2 Snatches
  • CROSSFIT LITE:
    150 Single skips
    10 Overhead squats 30/20kg
    120 Singles
    8 OHS
    90 Singles
    6 OHS
    60 Singles
    4 OHS
    30 Singles
    2 OHS

WOD – Tuesday 5 November 2019

  • WORKOUT OF THE DAY:
    30 Rounds:
    5 Burpees
    1 Bar muscle ups
  • CROSSFIT LITE:
    30 Rounds:
    5 Burpees
    3 Ring rows
  • SWEATFEST:
    For max distance:
    5min Row
    5min Assault bike
    5min Row
    5min Assault bike

WOD – Monday 4 November 2019

  • WORKOUT OF THE DAY:
    5 Rounds:
    15 Wallballs
    15 Power cleans 40/30kg
  • CROSSFIT LITE:
    5 Rounds:
    15 Wallballs
    15 Kettlebell swings 24/16kg

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