**Note that Yoga is not on tonight. It will return in the new year. 2 x AMRAP in 10 minutes: A) 5 LH KB Snatches (24/16kg) 20 Double Unders 5 RH KB Snatches (24/16kg) 20 Double Unders 20 Bicycles (L+R = 2) 40 Double Unders B ) 5...
A) Deadlift 8 x 5 B ) For time: 21-15-9 OHS Lateral Burpees Level – M / F 1 – 20 / 10kg 2 – 30 / 20kg 3 – 40 / 27.5kg 4 – 50 / 35kg [vc_gallery type="image_grid" images="27265" img_size="full" column_number="2" grayscale="no"...
For time: 600m Run 18-16 Kettlebell Swings (32/24kg) Pushups 600m Run 12-10-8-6-4 Kettlebell Swings (32/24kg) Pushups 600m Run ...
**No separate weightlifting programmed for today** Champs WOD # 4 With a 15 minute time cap: 40 Calories 40 Deadlifts (62.5/45kg) 30 Pull-Ups 30 Power Cleans (62.5/45kg) 20 Choice of 1. HSPU (strict or kip) or 2. 20 Front Rack Lunges (62.5/45kg) 20 Shoulder-to-Overhead (62.5/45kg) - If...
Partner WOD 20 rft: 5 Power Snatches 10 Situps 15 Air Squats - you go, I go - change after each set - power snatches: touch’n’go, no dumping from above the waist i.e. choose your weight carefully Level – M / F 1 – 20 / 10kg 2...
A) Back Squat 10 x 2 then B ) Push Jerk 10 x 2 or C) REMOM x 15 minutes: 8 - 15 Calories 5 – 10 Dips or Strict Pull-Ups 1 – 3 Wall Walks or 20 – 50 Double Unders [vc_gallery type="image_grid"...
Yoga - 7pm. Please book in through the Mindbody app. Non-members $20 Members - $15 CF+ members - $10 Champs WOD # 3 3 x AMRAP in 4 minutes, rest 1 minute between intervals: A) 15 Wall Balls (9/6kg) 15 Toes-to-Bar B ) 10 Alt DB Snatches (22.5/15kg) 10...
- the weightlifting session is on as per normal at 7.20am. A) Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) Incrementing AMRAP in 7 minutes: 2,2 / 4,4 / 6,6 ….. Power Cleans Toes-to-Bar Level – M / F 1 – 20 / 10kg 2 – 30 / 20kg 3 – 40 /...
If you missed out on registering scores for the 2021 CFK Champs workouts 1 and 2 you can get them done today or tomorrow. A) “Wood” 5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg) – 1 minute rest...
Today's mystery WOD involves an 8 minute AMRAP of skipping and a light barbell, and then a barbell complex for max load. Turn up, throw down, cheer on, enjoy the challenge! - Note that the regular weightlifting program is on...
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