Workout of the Day

07 Jul Sunday, 08/07/12 – Rest Day

06 Jul Saturday, 07/07/12

CrossFit "The Seven" 7 rounds for time: 7 Handstand Pushups 7 Thrusters (60/40kg) 7 Knees to Elbows 7 Deadlift (110/75kg) 7 Burpees 7 Kettlebell Swings (32/24kg) 7 Pullups Or For time: 400m Run 3 rounds of: 25 Pushups 20 Russian Twists (20/15kg) 15 Overhead Lunge (20/15kg) 400m Run Weightlifting - Clean and Jerk ...

05 Jul Friday, 06/07/12

With a 20 minute cutoff: 1000m Row 800m Run Then AMRAP in the time remaining - 5 Rolling Pistols (alternating) 10 Dumbbell Snatch (20/15kg alternating) 15 Tailspins  ...

04 Jul Thursday, 05/07/12

Back Squat 3-3-3 Weighted Dips 3-3-3 httpv://www.youtube.com/watch?v=2Vymm8nH4wM...

03 Jul Wednesday, 04/07/12

For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings (24/16kg) 40 Pull-ups 30 Handstand push-ups Thanks to CFHQ (and Jono) for the workout. httpv://www.youtube.com/watch?v=N0PYAF5LZus...

02 Jul Tuesday, 03/07/12

Clean and Jerk 1-1-1-1-1 (Incrementing weight) "Grace" For time: 30 Clean and Jerk (60/40Kg) httpv://www.youtube.com/watch?v=euv5Vvz_5dc...

01 Jul Monday, 02/06/12

For those of you who missed it on Saturday: “Fight Gone Bad” 3 rounds for total reps: Wall Ball (10/6kg) SDHP (35/25kg) Box Jumps 20” Push Press (35/25kg) Row (calories) 1 minute per station for max reps. No rest between stations, 1 minute rest between each round. For those of you who didn't: “Michael” 3 rounds...

30 Jun Sunday, 01/07/12 – Rest Day

No Running Group today. ...

29 Jun Saturday, 30/06/12

Unfortunately the planned State of Origin night at CFK has had to be cancelled due to technical difficulties. Also, there is no Running Group on this Sunday. CrossFit “Fight Gone Bad” 3 rounds for total reps: Wall Ball (10/6kg) SDHP (35/25kg) Box Jumps 20” Push Press (35/25kg) Row (calories) 1 minute per station for...