Workout of the Day

13 Oct Friday, 14/10/16

A) Deadilft 6 x 3 x 80% - no touch'n'go B) For time: 500m Row ...

12 Oct Thursday, 13/10/16

AMRAP in 25 minutes: 25 Thrusters (20/15kg) 25 Burpees (6" target) 25 SDHP (20/15kg)  ...

11 Oct Wednesday, 12/10/16

10 minute time cap for each A) 10 rounds for time: 15 Situps 3 HSPU (^deficit) B) 10 rounds for time: 15 Double Unders 3 Ring Dips (^Muscle-Ups) Damo and Loz on the Synchro Deadlifts for the Scaled Superstars. ...

10 Oct Tuesday, 11/10/16

A) Overhead Squat 5 - 5 - 5 B) Snatch Balance 3 - 3 - 3 C) Hang Snatch 1 - 1 - 1 Gus Barber (CF Loganholme), getting the job done in the last workout for the Young Royals. 50kg Overhead Walking Lunge. Such an impressive effort from the teens all weekend. ...

09 Oct Monday, 10/10/16

Partner WOD AMRAP in 20 minutes: 5 C & J each (60/40kg) (^85/60kg) 10 Toes-to-Bar each (^Synchro) Great effort from the CFK team with a podium finish, booking a spot in the national finals in November.  ...

09 Oct Sunday, 09/10/16 – Rest Day

07 Oct Saturday, 08/10/16

A) Hang Power Clean 5 x 2 then B) “Base” AMRAP in 12 mins: 8 Shoulder to Overhead (40/30kg) 8 Hang Power Cleans (40/30kg) 4 Burpees 8 Front Rack Lunges (40/30kg) or C) “Summit” AMRAP in 12 mins: 8 Thrusters (60/40kg) 8 Hang Power Cleans (60/40kg) 4 Muscle-Ups 8 Front Rack Lunges (60/40kg) - compare to 09/05/15 7:00am Barbell Free - as above using Dumbbells or Kettlebells 7:00am Weightlifting   ...

06 Oct Friday, 07/10/16

A) 5 rounds for time: 60 Double Unders 15 Chest-to-Bar Pull-Ups or B) "Dobogai" 8 rounds for time: 8 Muscle-Ups 20m Farmer Carry (2 x 25/20kg DB) ...

05 Oct Thursday, 06/10/16

A) Back Squat 3 RM B) Back Squat 5 x 5 @ 85% of 3RM https://www.youtube.com/watch?v=o8RCzXgVEmQ&index=4&list=PLdWvFCOAvyr2wQ3SBCkzCUwUgNhPgStC3...

04 Oct Wednesday, 05/10/16

5 x 5 minute EMOMs - complete 5 mins at each station before rotating - short break between stations 13 KB DL (2 x KB) 11 Toes-to-Bar 7 Bench Press or Dips (weighted) 5 Deadball Gto30” 3 Wall Climbs ...