Workout of the Day

06 Mar WOD – Monday, 07/03/11

Posted at 18:11h in Workout of the Day by Jim King 0 Comments

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"Coe" 10 rounds for time: 10 Thruster 42.5/30kg 10 Ring push-ups Post time to comments. ...

04 Mar WOD – Saturday, 05/03/11

Posted at 20:56h in Workout of the Day by Jim King 0 Comments

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5 Rounds for time of: 4 Muscle-ups 6 Power Snatch, 40kg (30kg) Run 200m Post time to comments. Thanks to CrossFit 42 South for the workout. I expect April to be smashing this out so we should feel the love across the ditch. Also, there is a plan to get...

03 Mar WOD – Friday, 04/03/11

Posted at 22:18h in Workout of the Day by Jim King 0 Comments

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Deadlift Warm up to 80% of 1 RM then: 2 sets of 5 @ 85% of 1 RM 2 sets of 3 @ 90% of 1 RM 3 single attempts to match 1 RM or set a new one. Finisher: Tabata row for calories. Post loads and all 8 calorie scores to comments. Remember they only had...

02 Mar WOD – Thursday, 03/03/11

Posted at 23:36h in Workout of the Day by Jim King 0 Comments

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HAPPY BIRTHDAY APRIL! (I won't tell how old you are) 36 Kettlebell swings 24/16kg 36 Double Unders 36 Pullups 36 Overhead Lunge 20/15kg 36 Hollow rocks Post time to comments. ...

01 Mar WOD – Wednesday, 02/03/11

Posted at 20:58h in Workout of the Day by Jim King 0 Comments

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For time:Row 1000m 1-2-3-4-5-6-7-8-9-10 Burpees, alternating with: 10-9-8-7-6-5-4-3-2-1 Hanging Power Cleans (40/30kg) Run 700m Post time to comments. ...

28 Feb WOD – Tuesday, 01/03/11

Posted at 21:10h in Workout of the Day by Jim King 0 Comments

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Sumo Deadlift High Pull 3-3-3-3-3 Weighted Dips 3-3-3-3-3 Post loads to comments. ...

27 Feb WOD – Monday, 28/02/11

Posted at 19:48h in Workout of the Day by Jim King 0 Comments

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"Nancy" 5 rounds for time: 400m run 15 Overhead squats 40/30kg Post times to comments. April smashing out a C&J PR at Cooee CrossFit in Perth. Thanks Match Murphy for the coaching tips....

16 Feb WODs, Thursday, 17/02/11 – Saturday, 26/02/11

Posted at 20:36h in Workout of the Day by Jim King 0 Comments

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As we take a break, the training continues. Paula has the program and will assume the title CFK Overlord for the next ten days. Enjoy, see you all soon. Identikit picture assembled by Zoe K....

15 Feb WOD – Wednesday, 16/02/11

Posted at 19:24h in Workout of the Day by Jim King 0 Comments

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3 rounds for time: 10 Strict dips 10 Strict pullups 10 Back Squat @ bodyweight 10 Straight leg deadlift 40/30kg 10 sec L-sit Post time to comments. ...

14 Feb WOD – Tuesday, 15/02/11

Posted at 20:08h in Workout of the Day by Jim King 0 Comments

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Double AMRAP #4 AMRAP 1 in 8 mins: 100m row 5 HSPU Rest 3 mins. AMRAP 2 in 8 mins: 10 Burpee Box Jumps 20" 5 Toes to bar Post number of round to comments. ...

Workout of the Day

06 Mar WOD – Monday, 07/03/11

04 Mar WOD – Saturday, 05/03/11

03 Mar WOD – Friday, 04/03/11

02 Mar WOD – Thursday, 03/03/11

01 Mar WOD – Wednesday, 02/03/11

28 Feb WOD – Tuesday, 01/03/11

27 Feb WOD – Monday, 28/02/11

16 Feb WODs, Thursday, 17/02/11 – Saturday, 26/02/11

15 Feb WOD – Wednesday, 16/02/11

14 Feb WOD – Tuesday, 15/02/11

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