A) 2 minute Row 1 minute Rest 2 minute Row AMRAP Calories B) AMRAP in 5 minutes 3 Rope Climbs (Bring long socks. Sub 8 strict Pull-Ups) 12 Kettlebell Swings (24/16kg) C) AMRAP in 5 minutes: 40 Double Unders 20 Dumbbell Ground to Overhead (alt. one arm 20/15kg. Change of hands occurs when the DB is on...
A) Overhead Squat 5 RM B) 5 rounds for time: 10 Wall Ball (9/6kg) 10 Toes-to-Bar Rx+ 50 Wall Ball (9/6kg to 11.5/10') 50 Toes-to-Bar ...
5 rounds for time: 8 Deadlifts (100/70kg) (^125/90kg) 10 Hand Release Pushups (^Strict HSPU) 12 Pull-Ups (^Chest-to-Bar) 400m Run ...
Registration for the 2015 Games Open is live. Click here to register. This year there will be an Rx'd Division and a Scaled Division. At this stage you do not need to nominate which division you will compete in. When you register you will be asked...
A) Bench Press 7 x 2 x 85% B) 5 rft: 16 KB Swings (24/16kg) 8 Ring Dips All the best Kate! ...
A) Clean - 12 minutes to work to a heavy single B) Rotating EMOM for 12 minutes - 3 Cleans - 50 Double Unders - 15 Wall Balls (9/6kg) Lydia Valentin - 140kg Clean httpv://www.youtube.com/watch?v=ZajjXp-iN_s...
A) Snatch - 12 minutes to work to a heavy single B) AMRAP in 12 minutes: 10 Calorie Row 10m Weighted Lunge (1 x 24/16kg KB. 1m = 1 rep) 10m Burpee Broad Jump (1m = 1 rep) (alternate the order of the Lunges and Burpee Broad Jumps each round) Here's a few shots...
10 rounds for time: 7 Box Jumps (30/24") 7 KB Swings (32/24kg) 7 Strict Press (42.5/30kg) 7 V-Ups [caption id="attachment_8339" align="aligncenter" width="356"] Early days at CFK - Feb 2012. Today's workout is thanks to this big unit.[/caption]...
A) Back Squat 3 x 5 x 80% B) For time: 21 - 15 - 9 Situps (^Toes-to-Bar) Pushups (^HSPU) [caption id="attachment_8328" align="aligncenter" width="640"] Thanks for dropping in Nico, good luck with the box.[/caption]...
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