30 Nov Wednesday, 01/12/21
A) Deadlift 10 @ 60% 8 @ 70% 6 @ 80% 3 x 4 @ 85% B ) E2M x 6 5 Bench Presses + 30 Second Wall Sit or 10 C2B Pull-Ups ...
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November 2021
30 Nov Tuesday, 30/11/21
A) E30S x 10 rounds 2 Hang Snatch Pulls + 1 Hang Power Snatch B ) AMRAP in 20 mins: 200m Run 4 Turkish Getups (16/8kg. 2 x LH, 2 x RH) 6 Hang Power Snatches 8 V-Ups (^T2B) Level – M / F 1 – 20 / 10kg 2 –...
28 Nov Monday, 29/11/21
**YOGA - 7pm tonight. Please book in through the Mindbody app. Non-members $20 Members $15 CFK+ members $10 A) Back Squat 10 @ 60% 8 @ 70% 6 @ 80% 3 x 4 @ 85% B ) For time: Buy in: 40/32 Cals then 4 x 10 HSPU 50 Double Unders - 12 minute...
26 Nov Saturday, 27/11/21
Linchpin Test 1 For time: 400m Run Light "Fran"* 400m Run Light "Fran" 400m Run *Light "Fran" = 21-15-9 Thrusters (35/25kg) Pull-Ups ...
25 Nov Friday, 26/11/21
Tabata 8 rounds per station 1 minute rest between stations Double Unders Plank - normal, left side, right side, reverse (x 2) Russian KBS HS Hold Calories Then AMRAP in 4 minutes: 15 Double Unders 5 Pushups [vc_gallery type="image_grid" images="27095" img_size="full" column_number="2" grayscale="no"...
24 Nov Thursday, 25/11/21
A) Krusher’s weightlifting Or B ) 0:00 - 10:00 AMRAP: 12 Alt DB Snatches (1 x 20/15kg) 6 Toes-to-Bar 6 Lateral Burpees (over the barbell) 12:00 - 22:00 Alt EMOM: 6 Strict Presses @ 50% + 12 Front Rack Lunges 24:00 - 34:00 Continue AMRAP [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
23 Nov Wednesday, 24/11/21
A) E30S x 10 rounds 2 Hang Clean Pulls + 1 Hang Power Clean B ) AMRAP in 20 mins: 200m Run 4 Wall Climbs 6 Strict Pull-Ups 8 Hang Power Cleans Level – M / F 1 – 25 / 15kg 2 – 40 / 25kg 3 – 55 / 35kg [vc_row...
22 Nov Tuesday, 23/11/21
A) Back Squat 10 @ 50% 8 @ 60% 6 @ 70% 3 x 4 @ 80% B ) OHS or Snatch Balance 10 x 1 - 5 second pause in the squat ...
21 Nov Monday, 22/11/21
In memory of Harper and raising awareness for water safety. WOD4Harper Cash in: 1 Minute of Walking Lunges (20/10kg) 1 Minute of Bear Crawls Then AMRAP in 16 minutes: 15 Clapping Pushups 15 Push Presses (50/30kg) 15 Front Squats (50/30kg) 15 KB Snatches (1 x 24/16kg) 15 SDHP...
19 Nov Saturday, 20/11/21
5 rft: Pull-Ups Box Jumps (24/20”) + R1 – 15 Pendlay Rows R2 - 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Hang Power Cleans Level, P-Ups/BJ, Kgs 1, 10/10, 25/15kg 2, 15/15, 35/22.5kg 3, 20/20, 45/30kg [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...