21 Jul Sunday, 22/07/12 – Rest Day
httpv://www.youtube.com/watch?v=CWMfXt152UQ&feature=endscreen...
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July 2012
20 Jul Saturday, 21/07/12
Look carefully at the following options available to you and try to come to the gym with a plan of attack. Of course further scaling options will be considered on an individual basis. As a rough guide the full workout should be manageable in the...
19 Jul Friday, 20/07/12
Push Press (No Racks) 7-7-7 1 x 500m Row (Max effort) ...
18 Jul Thursday, 19/07/12
Weather permitting: “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups Weightlifting -Hang Power Clean ...
17 Jul Wednesday, 18/07/12
Overhead Squat -Work up to 1 RM Back Squat -Work up to 1 RM Weighted Pullup -Work up to 1 RM ...
16 Jul Tuesday, 17/07/12
Partner WOD Partners alternate between exercises. Only one partner is completing reps at any given point in time. ie. In round 1 Partner A does 10 Wall Ball, immediately followed by Partner B doing 10 T2B, immediately followed by Partner A doing 10 Box Jumps, immediately...
15 Jul Monday, 16/07/12
Congratulations to Rob Noy and his team of helpers at CrossFit CrossAxed for hosting their first games day. There was something for everyone and the finals were very exciting to watch. Thank-you very much to all the CFK members who came out on the day...
14 Jul Sunday, 15/07/12
The Semper Paratus Challenge is on. ...
13 Jul Saturday, 14/07/12
On Sunday we have a few members competing in the CrossFit CrossAxed "Semper Paratus" Challenge. Spectators are welcome. CrossFit "Isabel" For time: 30 Snatch (60/40kg) OR "Tyler" 5 rounds for time: 7 Muscle-Ups 21 Sumo-Deadlift High Pull (42.5/30kg) Scaling options for this workout will include: a) Three rounds b) Sub 3 Pullups and 3 Dips for each...
12 Jul Friday, 13/07/12
For time: 500m Row 1 - 10 Med Ball Cleans 10 - 1 V-Ups 100 Double Unders ...