WOD (Workout of the Day)

 

 

 

 

WOD – Friday 19th January


Max Rounds
40m sled sprint into
200m sprint into
20m slider (on black mats)


WOD – Thursday 18th January


FX-GROUP FITNESS
“ARMOR”
COMBINED W/UP
Work on activation and structural balance to bulletproof
your body and give it it’s own armor.
Function well, move better and release tension by mobilising your body.
Regenerate, recover and focus on your body’s health and well-being.

CROSSFIT

  1. 1 clean + front squat increase load building to heavy single
  2.  3-5 MU’s bar or ring
  3.  10/12 cal Row
  4.  1-2 rope climbs
  5.  Rest

WOD – Wednesday 17th January


FX-GROUP FITNESS
“ALLIANCE”
YOU ARE ONE… ONE OF MANY… A TRUE ALLIANCE.
Teamwork makes the dream work.
Divide and conquer the workload as a team.
Your accountability rests with your crew.
Challenge yourself, your crew and your opposing teams.
What team will take out this week’s workout?

CROSSFIT

30 min AMRAP – Teams of 5
Indian file
250m row
10 burpees
10 box jumpes
10 T2B
10 DB snatch (alt) 20/15
200m run


WOD – Tuesday 16th January


FX-GROUP FITNESS
“PRO-X”
Move like a pro by developing, fine tuning technique
And putting your skills to the test
In this skill development workshop.
Come and feel the pump in this
Strength and Conditioning workout… without the huff and puff.

CROSSFIT

KALSU
EMOM 3 burpees
100 thrusters for time
30/43kg


WOD – Monday 15th January


 

FX-GROUP FITNESS
“PHOENIX”
Explosive and fast. Get the heart pumping
by giving it everything you’ve got in short bursts
of high intensity interval training.
High energy and highly addictive.
Like a PHOENIX Sometimes you just have to die a little
Inside in order to be reborn and rise again as a
Stronger version of you

CROSSFIT
EVA
5 rounds
800m run
30 KB swings
30 pullups

 

 


WOD – Saturday 13th January


8am – WOW Session ( Workout of the Week)


WOD – Friday 12th January


(ALL 10min caps)

Fran

Rest 5mins

Diane

Rest 5mins

Karen


WOD – Thursday 11th January


40min EMOM

  1. 1 snatch + o/h squat increase load building to heavy single
  2. 10 T2B
  3. 8/10 cal bike
  4. 8-10 pistols
  5. Rest

WOD – Wednesday 10th January


Combined warm up 

Teams of 2 (1:1 per round as fast as possible)

7-8 rounds each

40 DU’s

3-5 strict pullups

6-10 C2B pullups

12 wall balls

(FX- 50 skips, 10 ring rows, 20 wall balls)


WOD – Tuesday 9th January


Teams of 3

1 work/1 pace/ 1 hold

Pace = 6 burpee box jumps

Hold stations =

  1. Overhead plate carry
  2. Hang
  3. Farmers hold

Complete 35min AMRAP

  1. 50 deadlifts 140/90
  2. 100 front squats 100/70
  3. 150 push jerk 70/50