Mobility 6.15pm WOD "Open Test" AMRAP in 20 minutes: 50 Wall Ball (9/6kg) 50 Double-Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees (6" target) 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups ...
Open Gym 7 - 9am (No other classes) 3 rounds for time: 800m Run 10 Deadlift (100/70kg) 10 HSPU [caption id="attachment_5639" align="aligncenter" width="512"] Damo I[/caption]...
AUSTRALIA DAY HOLIDAY – Monday, 27th – OPEN GYM 7 to 9am (No other classes) Well done to all the CFK competitors in the final of the WODstock series. Here's just one of many great photos that have surfaced already. [caption id="attachment_5635" align="aligncenter" width="640"] Scharfy and Killer[/caption]...
MOBILITY 7.30am TECH and SKILLS - no class today WOD 6.30, 7.30, 8.30am “The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes. Rest one minute between each interval. 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats httpv://www.youtube.com/watch?v=_arbbbbG8Ks...
AUSTRALIA DAY HOLIDAY - Monday, 27th - OPEN GYM 7 to 9am WOD For time: 21-15-9 Toes-to-Bar Push Press (62.5/45kg) Then choose one, two or three of the following (to be included in overall time): A) 10 Muscle-Ups B) 50 Situps C) 1000m Run [caption id="attachment_5624" align="aligncenter" width="512"] Dani B[/caption] ...
Mobility 6.15pm WOD Tabata Mash Up - Following the tabata protocol of 8 intervals of 20 seconds work followed by 10 seconds rest, complete 2 rounds of the following three stations for total reps - Rower (reps = total metres rowed divided by 5) - 5 Box Jumpovers (24/20"), 5...
Overhead Squat 5 x 5 x 80% of 1RM httpv://www.youtube.com/watch?v=Qzqb2o3V_Po...
Mobility 6.15pm WOD A) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups B) Bar Dips 3 x 10 ...
A) Deadlift 5 x 5 x 80% of 1 RM - 10 minutes to warm up to starting weight - Begin each set at the start of every second minute B) OTM for 10 minutes: 2 Hang Power Cleans (approx 75% of 1 RM Power Clean) 3 Strict Pull-Ups (Make them challenging. Eg....
httpv://www.youtube.com/watch?v=Mq5iJUQQL6s...
Notifications
