Congratulations to the CFK team that competed in the Brass Monkey Challenge (Toowoomba WODstock event) on Saturday. They finished the day in second place - sensational effort! [caption id="attachment_4736" align="aligncenter" width="640"] Tim S, Killer, Chris H, K*,Scharfty and Paige.[/caption]...
All the best to everyone competing in the WODSTOCK event in Toowoomba today. MOBILITY 6.45-7.00am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD "Badger" 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run OR "DT" 5 rounds for time: 12 Deadlift (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerk (70/47.5kg) httpv://www.youtube.com/watch?v=5vA_MTu3wmc...
Alternating OTM for 20 minutes 10 Push Press (52.5/35kg) 15 Russian Kettlebell Swings (32/24kg) 2 Burpee penalty for each rep not completed within the time allocated. httpv://www.youtube.com/watch?v=pLsKeBcVnLk...
MOBILITY 6.15-7.00pm "JJ" 1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushup (5") OR "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (Old School. 24/20") 30 Wall Ball (9/6kg) [caption id="attachment_4721" align="aligncenter" width="682"] Happy Birthday Jess[/caption] [caption id="attachment_4724" align="aligncenter" width="312"] and Kellie (K*)[/caption] ...
- 2km Row - Deadlift 2 x 7 x 75% 4 x 5 x 80% 3 x 3 x 85% 3 x 3 x 90% [caption id="attachment_4716" align="aligncenter" width="368"] To all the recent arrivals - have you got your first M-U yet?[/caption]...
MOBILITY 6.15-7.00pm WOD A) For max load: 1 Power Clean + 2 Push Press + 5 Front Squats + 1 Push or Split Jerk B) With a time cap of 15 minutes: 800m Run Then AMRAP 10 Pushups 10 Box Jumps (24/20") 10 Situps [caption id="attachment_4713" align="aligncenter" width="626"] Josh A[/caption]...
- Snatch 15 minutes Experienced - work to heavy reps Novice - Hang Power Snatch - For time: 3-6-9-12-15 Power Snatch (45/30kg) 6-12-18-24-30 Toes-to-Bar Cash out: 100 Double Unders httpv://www.youtube.com/watch?v=hVTYRjSDyC4 Worth watching this again....
[caption id="attachment_4708" align="aligncenter" width="667"] And then EXPLODE into triple extension!! Yo, Leighton, explode into triple extension!! Leighton, explode!! Leighton, hey Leighton, don't leave me hangin'. Leighton...
MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD "Kalsu" For time 100 Thrusters (61/43kg) -Begin each minute with 5 Burpees -25 minute cut-off -Scaling and modification options will be provided [caption id="attachment_4705" align="aligncenter" width="626"] Krusher and Leighton[/caption]...
3 Rounds For time: 5 Cleans (70/50kg) 10 Box Jumps (30/24") 15 Kettlebell Swings (32/24kg) 10 Hand-release Pushups 5 Muscle-Ups [caption id="attachment_4700" align="aligncenter" width="626"] Jess, Brooke and Eleni[/caption]...
