WODs

  • Tracks
  • Blue
Sun Mon Tue Wed Thu Fri Sat

27

28

  • Partner WOD 20 RFT: Rope Climbs, Burpees and Air Bike Calories
  • HIITFit Class - See Notes AMRAP 16 mins: Dumbbell Lunges, Manmakers, Bike Calories and 2 more

29

  • 7 RFT: Toes-to-bars, Front Squats and 200 m
  • HIITFit Class - See Notes "Tabata" - Dumbbell Swings, Single Leg Box Jumps and Plank Tuck Jumps : 12 x 50 secs / 10 secs

30

  • Row 5 km TT
  • Overhead Squat : 2-2-2-2-2
  • HIITFit Class - See Notes "Tabata" - Dumbbell Swings, Single Leg Box Jumps and Plank Tuck Jumps : 12 x 50 secs / 10 secs

31

  • 3 RFT: 400 m, Deadlifts, Dumbbell Push Press and Knees-to-elbows
  • HIITFit Class - See Notes "Tabata" - Assault Bikes and Up Down Planks : 12 x 40 secs / 20 secs

Nov | 1

  • CrossFit Games Open 20.4 - Rx'd
  • CrossFit Games Open 20.4 - Scaled
  • HIITFit Class - See Notes "Tabata" - Assault Bikes and Up Down Planks : 12 x 40 secs / 20 secs

2

  • 5x AMRAP 3 mins: Chest-to-bar Pull-ups, Right Armed Kettlebell Snatches and Left Armed Kettlebell Snatches
  • Gymnastics Class - 10:15am Handstand Hold : 5x Max Hold

3

4

  • The Chief
  • HIITFit Class - See Notes "Tabata" - Dumbbell Swings, Single Leg Box Jumps and Plank Tuck Jumps : 12 x 50 secs / 10 secs

5

  • Push Press : 10-8-6-4-2
  • "Tabata" - Run/Row/Assault Bike/Ski Erg/Sled Pushes and Run/Row/Assault Bike/Ski Erg/Sled Pushes : 8 x 20 secs / 10 secs
  • HIITFit Class - See Notes Alt EMOM 9 mins: Box Jumps, Tricep Dips and Mountain Climbers

6

  • AMReps 10 mins (1,2,3,...): Burpee Pull-ups and Squat Snatches
  • HIITFit Class - See Notes Alt EMOM 9 mins: Box Jumps, Tricep Dips and Mountain Climbers

7

  • 4 RFT: Double Unders, Sumo Deadlift High-pulls, AbMat Sit-ups and Row Calories
  • HIITFit Class - See Notes AMRAP 6 mins: Single Leg Box Jumps, Dumbbell Ground-to-Overheads and Single Arm Kettlebell Swings

8

  • CrossFit Games Open 20.5 - Rx'd
  • CrossFit Games Open 20.5 - Scaled
  • HIITFit Class - See Notes AMRAP 6 mins: Single Leg Box Jumps, Dumbbell Ground-to-Overheads and Single Arm Kettlebell Swings

9

  • AMReps 20 mins: Kettlebell Swings, Box Jump Overs, Wall Balls

10

11

  • Hang Snatch : 3 Rep Max
  • Row 250 m TT
  • HIITFit Class - See Notes "Tabata" - Burpees, Dumbbell Thrusters and Tricep Dips : 12 x 50 secs / 10 secs

12

  • AMRAP 20 mins: Pullovers, Med Ball Sit-ups and Plank Holds
  • HIITFit Class - See Notes Every 5 mins for 20 mins: Burpees, Dumbbell Ground-to-Overheads, Dumbbell Squats and Dumbbell Sit-ups

13

  • 3 RFT: 400 m, Push-ups and Rope Climbs
  • HIITFit Class - See Notes Every 5 mins for 20 mins: Burpees, Dumbbell Ground-to-Overheads, Dumbbell Squats and Dumbbell Sit-ups

14

  • "FGB Style" - Dumbbell Push Press, Dumbbell Power Cleans and Air Bike Calories
  • HIITFit Class - See Notes Every 1 min for 6 mins: Plank Holds and Hollow Body Holds

15

  • AMRAP 20 mins: Rows, Pistols and Squat Snatches
  • HIITFit Class - See Notes Every 1 min for 6 mins: Plank Holds and Hollow Body Holds

16

  • Chipper: Pull-ups, Push-ups, Kettlebell Swings and 6 more

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29

30