30 Nov Thursday, 01/12/11
Press 3-3-3 Push Press 3-3-3 Push/Split Jerk 3-3-3 httpv://www.youtube.com/watch?v=z8Y3KBYH8us&feature=player_detailpage...
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November 2011
29 Nov Wednesday, 30/11/11
Happy Birthday Trent! Strictly Unofficial Benchmark WOD as designed by Trent: "Sh'nay-näe" (Sha-nay-nay) 800m Run Then 4 rounds of: 25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run ...
28 Nov Tuesday, 29/11/11
For time: 2km Row Rest 3 minutes 2km Run Rest 3 minutes Then in as few sets as possible: 2 minute Plank Hold 2 minute Superman Hold 1 minute Handstand Hold ...
27 Nov Monday, 28/11/11
"The Bear" Complex 5 Rounds of 7 Sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press httpv://www.youtube.com/watch?v=8IQftORtxqk&feature=player_detailpage...
26 Nov Sunday, 27/11/11 – Rest Day
Fantastic turn out yesterday and great spirit from everyone for the team event. Superbly programmed by April and enthusiastically supported by all team members. The video by Trent is sure to have some memorable moments. Team Boom 6 defeated Team Awesome 5 in a thrilling...
25 Nov Saturday, 26/11/11
Saturday’s team event and post-workout BBQ details: *7.30-9.30am Team Events at CFK *Approx 10am BBQ Mott Park Logan Road Holland Park Our house is just around the corner in case anyone needs domestic facilities of any sort. ...
24 Nov Friday, 25/11/11
7 Rounds for time: 400m Run 7 Box Jumps 30/24" 7 Log Roll V-Ups httpv://www.youtube.com/watch?v=cMO0PHEytr4&feature=player_detailpage...
23 Nov Thursday, 24/11/11
Saturday's team event and post-workout BBQ details have been finalised: *7.30-9.30am Team Events at CFK *Approx 10am BBQ Mott Park Logan Road Holland Park Our house is just around the corner in case anyone needs domestic facilities of any sort. WOD Power Snatch 3-3-3-3 "Randy" For time: 75 Power Snatch (35/25kg) httpv://www.youtube.com/watch?v=nB48_r1bwZo&feature=player_detailpage...
22 Nov Wednesday, 23/11/11
Jacked “Jackie” 1000m Row 50 Thrusters 20/15kg 1000m Run 30 Pullups 100 Double Unders ...
21 Nov Tuesday, 22/11/11
Back Squat 10-9-8-7-6-5-4-3-2-1 The set of 10 reps begins with the bar. Attempt to work up to your 1RM by the final set. 5 x 100m Rowing Sprints for total time. ...