08 Sep Wednesday, 09/09/15
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) ...
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Author: Jim King
07 Sep 08/09/15
- 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...
06 Sep Monday, 07/09/15
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...
05 Sep Sunday, 06/09/15 – Rest Day
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04 Sep Saturday, 05/09/15
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...
03 Sep Friday, 04/09/15
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 ...
02 Sep Thursday, 03/09/15
A) EMOM for 10 minutes: 3 Deadlifts B) AMRAP in 10 minutes: 10 SDHP (50/35kg) 10 Lateral Burpees ...
01 Sep Wednesday, 02/09/15
A) Front Squat 1 RM B) Back Squat 1 RM C) AMRAP in 5 minutes: 4 Toes-to-Bar 8 Pushups ...
31 Aug Tuesday, 01/09/15
For time: 400m Row 30 Push Press (45/30kg) (^65/45kg) 30 Pull-Ups (^Chest-to-Bar) 30 Russian Kettlebell Swings (24/16kg) (^32/24kg) 800m Run (2 x 400m loops) 20 Push Press 20 Pull-Ups 20 Russian Kettlebell Swings 400m Row 10 Push Press 10 Pull-Ups 10 Russian Kettlebell Swings ...
30 Aug Monday, 31/08/15
HEALTHY HABITS - Day 1. Be good! A) 3 rounds for time: 60 Double Unders 20 Situps 10 Burpees - 10 minute time cap B) Overhead Squat 5 x 5 x 80% ...
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