WOD – Friday 18 September 2020

  • 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

WOD – Thursday 17 September 2020

  • WORKOUT OF THE DAY:
    EMOM for 20 Minutes:
    Odd: 5 Power Cleans 60/40kg
    Even: 5 Power Snatches 60/40kg
  • CROSSFIT LITE:
    EMOM for 20 Minutes:
    Odd: 7 Push ups
    Even: 7 KB Swings 24/16kg

WOD – Wednesday 16 September 2020

  • WORKOUT OF THE DAY:
    5 Rounds for time of:
    10 Handstand Push-ups
    400m Run
    5 Bar Muscle-ups
  • CROSSFIT LITE:
    5 Rounds for time of:
    10 KB Strict Press 16/12kg
    400m Run
    15 Ring Rows

WOD – Tuesday 15 September 2020

  • WORKOUT OF THE DAY:
    “Elizabeth”
    21-15-9 reps for time of:
    Squat Clean 60/40kg
    Ring Dips
  • CROSSFIT LITE:
    21-15-9 reps for time of:
    Medball Cleans 20/14lb
    Box Dips

WOD – Monday 14 September 2020

  • WORKOUT OF THE DAY:
    For time:
    400m Run
    15 Power Clean 80/60kg
    400m Run
    12 Power Clean 80/60kg
    400m Run
    9 Power Clean 80/60kg
  • CROSSFIT LITE:
    For time:
    400m Run
    15 KB Swings 16/12kg
    400m Run
    15 KB Swings 16/12kg
    400m Run
    15 KB Swings 16/12kg

WOD – Friday 11 September 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    800m run
    30 Overhead Squats 40/30kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    800m run
    30 Squats

WOD – Thursday 10 September 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    50 Double-unders
    10 Clean & Jerks 50/30kg

    Rest 5 minutes & repeat.

  • CROSSFIT LITE:
    3 Rounds for time of:
    100 Single Skips
    15 Wallballls 14/8lb

    Rest 5 minutes & repeat.

WOD – Wednesday 9 September 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    25 Calories Row
    25 Burpees
    25 Kettlebell Swings 24/16kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    20 KB SDHP 16/12kg
    20 Burpees
    20 Kettlebell Swings 16/12kg

 

 

WOD – Tuesday 8 September 2020

  • WORKOUT OF THE DAY:

           11-9-7 reps for time of:

           Deadlift 140/100kg

           Overhead Squat 60/40kg

  • CROSSFIT LITE:

          42-30-18 reps for time of:

         KB Deadlift 24/16kg

         Overhead Squat 20/15kg

WOD – Monday 7 September 2020

 

  • WORKOUT OF THE DAY:
    4 Rounds of:
    50 Double unders
    15 Strict Pull-ups
    2 Min Plank Hold*Rest 2 minutes between rounds”
  • CROSSFIT LITE:
    4 Rounds of:
    100 Single Skips
    15 Bent Over Rows 20/15kg
    1 Min Plank Hold*Rest 2 minutes between rounds”