WOD – Wednesday 24 July 2019

  • WEIGHTLIFTING:
    Back Squat
    7-7-5-5-3-3
    Take 2-3 minutes rest between efforts.
  • WORKOUT OF THE DAY:
    2 Rounds for time:
    21 Handstand push-ups
    14 Back squats 80/50kg
  • CROSSFIT LITE:
    2 Rounds for time:
    21 Seated DB press
    21 Goblet squats 24/16

WOD – Tuesday 23 July 2019

  • WORKOUT OF THE DAY:
    4 Rounds for time:
    400m Run
    25 Toes to bar
    25 Superman extensions
  • CROSSFIT LITE:
    4 Rounds for time:
    200m Run
    25 Toes to bar
    25 Superman extensions
  • SWEATFEST:
    20min AMRAP:
    10 calorie row
    10 burpees
    10 calorie bike
    10 alternating dumbell shoulder press

WOD – Monday 22 July 2019

  • WORKOUT OF THE DAY:
    For time:
    100 Double-unders
    50 Kettle bell swings 24/16
    25 Thrusters 40/30kg
  • CROSSFIT LITE:
    For time:
    200 Skips
    50 Kettle bell swings 16/12
    25 Thrusters 20/15kg

WOD – Friday 19 July 2019

  • WORKOUT OF THE DAY:
    15min AMRAP:
    1 Power clean 100/60kg
    3 Strict pull ups
    6 HR push ups
    9 Squats
  • CROSSFIT LITE:
    15min AMRAP:
    1 Deadlift 100/60kg
    3 Strict band pull ups
    6 HR push ups
    9 Squats

WOD – Thursday 18 July 2019

  • WORKOUT OF THE DAY:
    For time:
    800m run
    50 push press 30/20kg
    50 hollow rocks
    400m
    35 push press
    35 hollow rocks
    200m run
    25 push press
    25 hollow rocks
  • CROSSFIT LITE:
    For time:
    800m run
    50 push press 20/15
    50 hollow rocks
    400m
    35 push press
    35 hollow rocks
    200m run
    25 push press
    25 hollow rocks
  • SWEATFEST:
    20min AMRAP:
    1000m row
    5min max rep burpees
    Remainder of time max calories bike

WOD – Wednesday 17 July 2019

  • WORKOUT OF THE DAY:
    20min AMRAP:
    10 Power cleans 60/40kg
    10 Burpees
    10 Box jumps
  • CROSSFIT LITE:
    20min AMRAP:
    10 Kb swings
    10 Burpees
    10 Box step ups

WOD – Tuesday 16 July 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    25 Burpees
    25 Ring rows
    25 Thrusters 20/15
  • CROSSFIT LITE:
    3 Rounds:
    25 Burpees
    25 Ring rows
    25 Thrusters 20/15
  • SWEATFEST:
    20min AMRAP:
    600m run
    40 Double unders
    20 Burpees

WOD – Monday 15 July 2019

  • WORKOUT OF THE DAY:
    12mins work up to a 1RM back squat

    Then..

    4 Rounds:
    400m run
    25 Wallballs

  • CROSSFIT LITE:
    12min EMOM: 4 light back squats

    Then..

    4 Rounds:
    400m run
    25 Wallballs

WOD – Friday 12 July 2019

  • WORKOUT OF THE DAY:
    2 Rounds:
    15m Handstand walk
    50 Burpees
    15m Handstand walk
    rest 3 mins between each round
  • CROSSFIT LITE:
    2 rounds:
    15m Bear crawl
    50 Burpees
    15m Bear crawl
    rest 3 mins between each round

WOD – Thursday 11 July 2019

  • WORKOUT OF THE DAY:

    12mins work up to a heavy clean and jerk

    Then..

    8min AMRAP:
    15 Overhead squats 40/30kg
    60 Double unders
    15 Pull ups
    into
    6mins to find a 1RM C&J

  • CROSSFIT LITE:
    12mins work up to a heavy power clean

    Then..

    8min AMRAP:
    15 Overhead squats empty bar
    60 Skips
    15 Jumping pull ups
    into
    Tabata medball cleans

  • SWEATFEST:
    20min EMOM:
    Even: 10-15 Burpees
    Odd: 10-15 Pull ups