Workout of the Day

14 Sep
1

“Whitten” 5 rft: 22 KB Swings (32/24kg) 22 Box Jumps (24/20″) 400m Run 22 Burpees (6″) 22 Wall Ball (9/6kg)   -solo or partner

13 Sep
2

A) Clean – 10 minutes   B) “Open 16.2” 0:00 – 4:00 25 Toes-to-Bar 50 Double Unders 15 Cleans   4:00 – 8:00 25 Toes-to-Bar 50 Double Unders 13 Cleans   8:00 – 12:00 25 Toes-to-Bar 50 Double Unders 11 Cleans   Clean w ... Continue Reading

12 Sep
1

CrossFit Kids 5pm (no adult class at this time)   A) Push Press 10-8-8-8-6-6-6-6   – no racks   B) AMRAP in 8 minutes:   5 Hollow Rocks 10 Jumping Lunges 5 Hollow Rocks 10 Pull-Ups (^ 5 Bar Muscle-Ups)

11 Sep
2

Hang Power Snatch 5-5-5 Power Snatch 4-4-4 Hang Snatch 2-2-2 Snatch 1-1-1 Enjoy the video. (But please don’t drop the empty barbells.)

10 Sep
2

A) EMOM for 10 minutes: 2 Power Cleans + 2 Jerks   B) AMRAP in 10 minutes:   20 Situps 20 Back Extensions 20 Pushups 200m Row   On behalf of everyone at CFK, wishing Jono all the best with his recovery.

09 Sep
2

A) AMRAP in 4 minutes: 10 SDHP (35/25kg) 40 Double Unders   B) 5 rounds of:   0:00 – 1:00 12 Front Squats (35/25kg)   1:00 – 4:00 5 Burpees OTP 400m Run AMRAP Pull-Ups   4:00 – 5:00 Rest

07 Sep
1

Open 15.1 + 1A   0:00 – 9:00 AMRAP 15 Toes-to-Bar 10 Deadlifts (52/35kg) 5 Snatches (52/35kg)   9:00 – 15:00 Clean and Jerk 1RM

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