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WORKOUT OF THE DAY

14/2/2021

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CROSSFIT
3 Attempts at Each:
Max Set Toes-to-Bars
Max Set Ring Dips
Broad Jump for Distance
Then
Row 2000m or Bike 4800m or Run 1600m

CROSSFIT LITE
3 Attempts at Each:
Max Set Knee Raises
Max Set Box Dips
Broad Jump for Distance
Then
Row 2000m or Bike 4800m or Run 1600m

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WORKOUT OF THE DAY

12/2/2021

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SQUAD WOD SATURDAY

30min AMRAP:
20 Cleans 60/40kg
30 Pull ups
400m Run (together)

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WORKOUT OF THE DAY

11/2/2021

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CROSSFIT
15min AMRAP:
9 Deadlifts 70/50kg
12 Push-ups
15 Box jumps

CROSSFIT LITE
15min AMRAP:
9 Kb Deadlifts 24/16kg
12 Push-ups
15 Box jumps

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WILL CROSSFIT MAKE ME BULKY?

11/2/2021

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Have you ever found yourself saying, “I want to try CrossFit, but I’m afraid of getting too bulky”? Well, you’re not alone!
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This sticky misconception holds true for many women afraid to lift heavy and adopt this workout style. So let’s clear the air! 

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WORKOUT OF THE DAY

10/2/2021

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CROSSFIT
For time:
500 Double-unders
Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

CROSSFIT LITE
For time:
500 Mountain climbers
Start a clock and at the beginning of each minute perform 6 air squats.

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WORKOUT OF THE DAY

9/2/2021

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CROSSFIT
​For time:
50 Walking lunges
25 C2B pull-ups
50 Box jumps
25 Ring dips
25 Double unders
50 Knees-to-elbows
25 Wall-balls
50 Sit-ups

CROSSFIT LITE
For time:
50 Walking lunges
25 Ring rows
50 Box step ups
25 Push ups
100 Single skips
50 Knee raises
25 Wall-balls
50 Sit-ups

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WORKOUT OF THE DAY

8/2/2021

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CROSSFIT
8min AMRAP:
3,6,9,12,15
HSPU
Cleans 85/55kg

CROSSFIT LITE
8min AMRAP:
3,6,9,12,15
Shoulder press 20/15kg
Medball Cleans

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WORKOUT OF THE DAY

7/2/2021

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CROSSFIT
For time:
"Fran"
21-15-9
Thrusters 40/30kg
Pull ups
Straight into:
1600m run

CROSSFIT LITE
For time:
21-15-9
Burpees
Ring Rows
Straight into:
Run 1000m

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WORKOUT OF THE DAY

5/2/2021

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PUMP SESH SATURDAY
5 Rounds:
45sec work / 15sec rest
Hammer Curls
Deficit Push Ups
Ring Rows
Jumping lunges

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WORKOUT OF THE DAY

4/2/2021

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CROSSFIT
5 Rounds For Time:
Max cal row/bike in 60 secs.
Turkish get-ups 24/16kg
*Complete a total of 40 reps (or calories) in each round.

CROSSFIT LITE
5 Rounds For Time: 
Max burpees in 60 secs.
Turkish get-ups 16/8kg
*Complete a total of 30 reps in each round.

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