Wednesday 14th EKKA Show Holiday 4pm - 6pm Open Gym - There will also be a WOD posted No other Classes WOD - 2 rounds for time (5 minute time cap): 40 Double Unders 20 Push Press (20/15kg) 10 KB Swings (24/16kg) - Press 2 x 5 x 80% of 1RM 2 x 3 x...
On the Ekka Show Holiday - Wednesday, 14th - there will be an Open Gym session between 4 and 6pm. There will be a suggested workout on the board. All other classes are cancelled for that day. ...
MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10:30am WOD A) “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (One-legged Squats) 15 Pullups or B) AMRAP in 20 minutes: 5 Thrusters (45/30kg) 10 Lateral Burpees 15 Situps 30 Double Unders httpv://www.youtube.com/watch?v=_VjQx3rAs2A...
3 x 5 minute stations 1) Row for max calories 2) For time (5 minute time cap) 21-15-9 Deadlift Box Jumps 3) For max reps of Cannon Curls 10m Burpee Broad Jumps 10 Cannon Curls 10m Bear Crawl [caption id="attachment_4641" align="aligncenter" width="512"] Chakkerz.[/caption]...
MOBILITY 6.15pm - 7.00 pm - Back Squat 2 x 5 x 85% 2 x 3 x 90% Find 1RM - Bonus work will be offered for those finishing early. httpv://www.youtube.com/watch?v=GEWGtzG3u8Q...
“Abbate” For time: 1.6km Run 21 Clean and Jerk (70/47.5kg) 800m Run 21 Clean and Jerk (70/47.5kg) 1.6km Run httpv://www.youtube.com/watch?v=Pcb7Yc2kgOM...
MOBILITY 6.15-7.00pm ALLSTAR AFFILIATE PARTNER WODs A) AMRAP in 15 minutes 20 KB SDHP (32/24kg) - It was 36kg for the men on the weekend 15 Hand-release Pushups (touching the KB with outstretched arms at the bottom of the pushups) 10 Box Jumps (24/20") B) Incrementing AMRAP in 15 minutes LH DB Thruster (20/15kg) RH DB...
- Bench Press 3 x 5 x 85% of 1RM - Finisher For time: 200 Double Unders 100m Shuttles (20 x 5m shuttles, fwd/bwd, both feet over the line at each end) 50 Situps [caption id="attachment_4626" align="aligncenter" width="430"] We're going to Sydney![/caption]...
Rest Day for some. Our team of Oz, Jess, Krusher, Paige, Camo and Lans continue to throw down at the Allstars Affiliate Series at Brisbane Grammar School today. The support has been fabulous, thanks CFK for getting out there in good numbers to cheer them...
This weekend we have a team entered into the Allstar Affiliate Challenge which is being held at Brisbane Grammar School. Entry for spectators is $5. The crew representing us are Oz, Jess, Krusher, Lans, Camo and Paige and it would be great to have some...
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