08 Feb Sunday, 09/02/14 – Rest Day
[caption id="attachment_5724" align="aligncenter" width="576"] Alex C[/caption]...
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February 2014
07 Feb Saturday, 08/02/14
MOBILITY 7.30am TECH and SKILLS 9.30am - Kettlebell Work (This will pick up where we left off last week. All are welcome even if you missed last week.) WOD 6.30, 7.30, 8.30am A) “Eva” 5 rounds for time: 800m Run 30 Kettlebell Swings (32/24kg) 30 Pullups or B) 5 rounds for time: 800m Run 15 Med Ball Cleans (9/6kg) 15 V-Ups httpv://www.youtube.com/watch?v=0JHQqsE-rxM...
06 Feb Friday, 07/02/14
A) Clean 1 RM B) OTM for 10 minutes 2 Cleans @ 80% of 1RM 5 Lateral Burpees httpv://www.youtube.com/watch?v=wP_4tYWTeLQ...
05 Feb Thursday, 06/02/14
Mobility 6.15pm WOD A) “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) or B) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) [caption id="attachment_5705" align="aligncenter" width="512"] 5am Crew[/caption]...
04 Feb Wednesday, 05/02/14
3 x 5 minute AMRAPs. Two minute rest between each. A) 10 Wall Ball (9/6kg) 20 Double Unders B) 10 x 5m Shuttles (Forwards and Backwards) 20 Kettlebell Snatches (24/16kg) C) 10 Calorie Row 20 Pushups [caption id="attachment_5698" align="aligncenter" width="512"] Karsten[/caption]...
03 Feb Tuesday, 04/02/14
Mobility 6.15pm WOD A) Deadlift 3-3-3 (Hook grip only) B) Weighted Pull-Up 5-5-5 (Pronated grip only) ...
02 Feb Monday, 03/02/14
Congratulations to the team that represented CFK down in Sydney over the weekend at the national finals of the Allstar Affiliate Series. They finished in 22nd place (out of 57) after a gruelling weekend of 6 team events and an individual event that also contributed...
02 Feb Sunday, 02/02/14 – Rest Day
Resting up at the All Stars Affiliate comp: Paige, Krusher, K*, Oz, Camo and Lans ...