Workout of the Day

21 Dec Thursday, 22/12/16

A) Strict Pull-Ups 10 - 10 - 10 - 10 B) Hang Clean 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 ...

21 Dec Tuesday, 27/12/16

GYM CLOSED. Here is a workout that you can do in a park or at home. For time: 30 Lunges Then 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Situps Then 30 Lunges ...

20 Dec Wednesday, 21//12/16

For time: 1000m Row 50 Box Jumps (24/20") 1000m Run 5 Rope Climbs 100 Double Unders 50 Squats ...

19 Dec Tuesday, 20/12/16

A) Weighted Dips 7 - 7 - 7 - 7 B) Deadlifts 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 ...

18 Dec Monday, 19/12/16

12 Days of CFK Christmas For time: 1 Snatch (35/25kg) (^45/35kg) 2 Overhead Squats (35/25kg) (^45/35kg) 3 Power Snatches (35/25kg) (^45/35kg) 4 Burpees Over The Platform 5 Wall Ball (9/6kg) (^to 10/11.5') 6 Situps (^T2B) 7 KB Swings (24/16kg) (^32/24kg) 8 KB Power Clean + Lunge (24/16kg) (^32/24kg) 9 Pushups (^HSPU) 10 Pull-Ups (^C2B) 11 Shoulder To...

18 Dec Sunday, 18/12/16 – Rest Day

16 Dec Saturday, 17/12/16

6:00, 8:00am CrossFit For time: 120 D-U 60 Squats 30 Push Presses (45/30kg) 2 x 60 D-U 30 Squats 15 Push Presses 3 x 40 D-U 20 Squats 10 Push Presses Barbell Free CrossFit - sub Pushups for Push Press 7:00am Weightlifting ...

15 Dec Friday, 16/12/16

A) Ring Row 5 x 8 B) Ring Dips 5 x 8 C) With a 10 minute time cap: 800m Row Then AMRAP 10 Russian KB Swings (24/16kg) 10 Weighted Lunges (24/16kg) 10 Toes-to-Bar  ...

14 Dec Thursday, 15/12/16

A) Snatch - 20 mins to work technique and build to a heavy single Then B) "Isabel" For time: 30 Snatches (62.5/45kg) - may be any variety of Snatch or C) "Randy" For time: 75 Power Snatches (35/25kg) https://www.youtube.com/watch?v=0qYMtJXR0LQ...

13 Dec Wednesday, 14/12/16

“Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest – Partner WOD option. One partner works while the other rests. 200m relay run, then alternate movements. No rest between rounds.  ...