Workout of the Day

17 Jul Wednesday, 18/07/12

Posted at 20:37h in Workout of the Day by Jim King 7 Comments

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Overhead Squat -Work up to 1 RM Back Squat -Work up to 1 RM Weighted Pullup -Work up to 1 RM ...

16 Jul Tuesday, 17/07/12

Posted at 21:02h in Workout of the Day by Jim King 11 Comments

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Partner WOD Partners alternate between exercises. Only one partner is completing reps at any given point in time. ie. In round 1 Partner A does 10 Wall Ball, immediately followed by Partner B doing 10 T2B, immediately followed by Partner A doing 10 Box Jumps, immediately...

15 Jul Monday, 16/07/12

Posted at 19:33h in Workout of the Day by Jim King 0 Comments

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Congratulations to Rob Noy and his team of helpers at CrossFit CrossAxed for hosting their first games day. There was something for everyone and the finals were very exciting to watch. Thank-you very much to all the CFK members who came out on the day...

14 Jul Sunday, 15/07/12

Posted at 16:30h in Workout of the Day by Jim King 0 Comments

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The Semper Paratus Challenge is on. ...

13 Jul Saturday, 14/07/12

Posted at 21:02h in Workout of the Day by Jim King 0 Comments

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On Sunday we have a few members competing in the CrossFit CrossAxed "Semper Paratus" Challenge. Spectators are welcome. CrossFit "Isabel" For time: 30 Snatch (60/40kg) OR "Tyler" 5 rounds for time: 7 Muscle-Ups 21 Sumo-Deadlift High Pull (42.5/30kg) Scaling options for this workout will include: a) Three rounds b) Sub 3 Pullups and 3 Dips for each...

12 Jul Friday, 13/07/12

Posted at 20:54h in Workout of the Day by Jim King 14 Comments

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For time: 500m Row 1 - 10 Med Ball Cleans 10 - 1 V-Ups 100 Double Unders ...

11 Jul Thursday, 12/07/12

Posted at 20:57h in Workout of the Day by Jim King 0 Comments

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Deadlift 3-3-3 AMRAP in 10 minutes: 5 Toes to Bar 7 Wall Ball (10/6kg Women's Rxd is to the 10' target for today) 9 Box Jumps (24/20") httpv://www.youtube.com/watch?v=kN7UIsH7Bh4...

10 Jul Wednesday, 11/07/12

Posted at 20:44h in Workout of the Day by Jim King 0 Comments

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“Elizabeth” For time: 21-15-9 Cleans (60/40kg - full squat) Ring Dips Gymnastics - Muscle-Ups ...

09 Jul Tuesday, 10/07/12

Posted at 21:35h in Workout of the Day by Jim King 0 Comments

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Press/Push Press 3/2 - 3/2 - 3/2 21-15-9 Weighted Situps Overhead Lunge Burpees (Inspired by CF CrossAxed's "Semper Paratus Challenge" WOD #1) ...

08 Jul Monday, 09/07/12

Posted at 19:39h in Workout of the Day by Jim King 5 Comments

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AMRAP in 20 minutes: 10 Kettlebell Swings (24/16kg) 10 Pushups 10 Pullups 30 Double Unders CFK hosted a group of touch footy players on Sunday. Lana invited them along to get a different style of workout and they put in a fantastic effort. The competitive spirit was strong and they...

Workout of the Day

17 Jul Wednesday, 18/07/12

16 Jul Tuesday, 17/07/12

15 Jul Monday, 16/07/12

14 Jul Sunday, 15/07/12

13 Jul Saturday, 14/07/12

12 Jul Friday, 13/07/12

11 Jul Thursday, 12/07/12

10 Jul Wednesday, 11/07/12

09 Jul Tuesday, 10/07/12

08 Jul Monday, 09/07/12

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