WOD – Friday 8 January 2021

  • WORKOUT OF THE DAY:
    7 Rounds For Time:
    10 Handstand push-ups
    2 Rope climbs

WOD – Thursday 7 January 2021

  • WORKOUT OF THE DAY:
    “Karen”
    For time: 150 Wallballs
    Men: 20/lbs/10kg
    Women: 14lbs/7kg

WOD – Wednesday 6 January 2021

  • WORKOUT OF THE DAY:
    CrossFit Total
    Back squat, 1 rep
    Shoulder press, 1 rep
    Deadlift, 1 rep

WOD – Tuesday 5 January2021

  • WORKOUT OF THE DAY:
    3 Rounds for Time:
    50 Cal Row/Bike
    150 Double unders
    50 Walking lunges

WOD – Monday 4 January 2021

  • WORKOUT OF THE DAY:

    For time:

    21 Thrusters

    400m Run

    18 Thrusters

    400m Run

    15 Thrusters

    400m Run

    Men: Choose the load
    Women: Choose the load

WOD – Friday 18 December 2020

  • WORKOUT OF THE DAY:
    3 Rounds for time of:
    30 Wall Ball Shots 20/14lb
    20 Toes-to-bar
    10 Front Squats 100/70kg
  • CROSSFIT LITE:
    3 Rounds for time of:
    30 Wall Ball Shots 14/8lb
    20 Abmat Sit-ups
    10 Plate Front Squats 10/5kg

WOD – Thursday 17 December 2020

  • WORKOUT OF THE DAY:
    “J.T.”
    21-15-9 reps for time of:
    Handstand Push-ups
    Ring Dips
    Push-ups
  • CROSSFIT LITE:
    “J.T. Lite”
    21-15-9 reps for time of:
    Seated KB Press 12/8kg
    Box Dips
    Push-ups

WOD – Wednesday 16 December 2020

  • Public Holiday Workout:

    12 Days of Christmas

WOD – Tuesday 15 December 2020

  • WORKOUT OF THE DAY:
    2 Rounds for time of:
    1.6km Run
    30 Wallballs 20/14lb
  • CROSSFIT LITE:
    3 Rounds for time of:
    400m Run
    15 Wallballs 14/8lb

WOD – Friday 11 December 2020

  • WORKOUT OF THE DAY:
    8 Rounds for time of:
    5 Box Jumps 36″/30″
    10 Ring Rows
    15 Push-ups
    20 Sec Plank Hold

    *High Box

  • CROSSFIT LITE:
    8 Rounds for time of:
    5 Box Step ups
    10 Bent Over Rows 20/15kg
    15 Push ups
    20 Sec Plank hold