AMRAP in 20 minutes: 800m Row Then 2 x 10 Deadlifts (100/70kg) (^140/100kg) 40 Double Unders 20 Alt KB Power Cleans (24/16kg) (^G2OH) 40 Double Unders 60 Second Plank Score = Total Reps - Every 10m on the Rower = 1 rep - A full round = 420 reps (80+ 2 x [10+40+20+40+60]) https://www.youtube.com/watch?v=BSOhFOefJ2w ...
3 x 7 minute EMOMs A) 3 Hang Cleans B) 2 Rope Climbs 7 / 4 Pushups C) 5 Rollouts 5 Weighted Situps ...
A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups or B) "Nancy" 5 rft: 400m Run 15 OHS (45/30) ...
- All items in lost property will be donated or tossed out if not collected by the end of the week. 2 x 10 minute AMRAPs A) 5 SDHP (40/30kg) (^55/40kg) 10 Box Jumps (24/20") (^Burpee BJ) 15 Situps (^T2B) B) 5 Renegade Rows (2 x 15/10kg DB) (^20/15kg) 10 Weighted Lunges (2...
A) Snatch - 15 minutes to build to a heavy single B) Alternating EMOM for 16 minutes: - 1 Power Snatch + 3 Overhead Squats - 40 Double Unders CFK battled hard all weekend and finished 18th in the Advanced division at the Allstars Affiliate Series. Great effort guys, you always make us proud! Thanks...
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Our AllStar Affiliate team - Oz, Trent, Rod, K*, Jo and Bec - throw down over the weekend at the Gold Coast Turf Club. Click here for the heat schedule. Rip in team! WOD (all sessions) “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats or “Mary” AMRAP in 20 mins: 5 HSPU 10 Pistols...
A) Barbell complex for max load 3 Cleans 2 Hang Power Cleans 1 Jerk B) Death by Ground-to-Overhead (62.5/45kg) 2 - 4 - 6 - 8 - 10 ...
A) EMOM for 10 minutes: 3 Deadlifts B) AMRAP in 10 minutes: 10 SDHP (50/35kg) 10 Lateral Burpees ...
A) Front Squat 1 RM B) Back Squat 1 RM C) AMRAP in 5 minutes: 4 Toes-to-Bar 8 Pushups ...
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