Workout of the Day

04 Jan Tuesday, 05/01/21

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) Front Squat 5 - 5 - 5 - 5 - 5 B) 10 rft: 7 RKB Swings (32/24kg) 7 V-Ups ...

03 Jan Monday, 04/01/21

Posted at 11:19h in Workout of the Day by crossfitking 1 Comment

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- we are back on the regular timetable A) E90S  Power Snatch 6-6-6-4-4-4-2-2-2 - first set is with an empty barbell B) W ith a 15 minute time cap: 42 Wall Balls (9/6kg) 21 Power Snatches (45/30kg) 30 Wall Balls 15 Power Snatches 18 Wall Balls 9 Power Snatches then AMRAP 5 Burpees 5 OHS 30...

01 Jan Saturday, 02/01/21

Posted at 14:09h in Workout of the Day by crossfitking 1 Comment

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7am, 8.20am only 3 rounds 7 minutes per round 3 minutes rest between rounds R1 - 800m Run Then AMRAP 80 Double Unders 21 Thrusters (45/30kg) R2 – 600m Run Then AMRAP 60 Double Unders 15 Thrusters R3 – 400m Run Then AMRAP 40 Double Unders 9 Thrusters [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

30 Dec Thursday, 31/12/20

Posted at 17:00h in Workout of the Day by crossfitking 0 Comments

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A quick thank-you to all of our staff and members for another great year in the box. We take a little break today and tomorrow and kick off another great one on Saturday. Happy New Year champions! [vc_row css_animation=""...

29 Dec Wednesday, 30/01/20

Posted at 17:00h in Workout of the Day by crossfitking 3 Comments

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Going out with a bang. This was the first workout we performed this year and (I was recently reminded) back then I said it would also be the last. Solo or partner WOD “2020” For time, in any order, 20 reps...

28 Dec Tuesday, 29/12/20

Posted at 17:00h in Workout of the Day by crossfitking 1 Comment

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E2M x 10 - complete 10 rounds of A then 10 rounds of B A) 1 Snatch 30 Double Unders (or 8/6 Calories) 1 Snatch B) 1 Clean and Jerk 3 Muscle-Ups (or 6 Lateral Burpees) 1 Clean and Jerk [vc_gallery type="image_grid" images="25042"...

27 Dec Monday, 28/12/20

Posted at 08:47h in Workout of the Day by crossfitking 2 Comments

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Class times: 6.05am CrossFit 7.10am Legends + regular members welcome 9.30am CrossFit 4.55pm CrossFit 6.05pm Open Gym for strength training. The journey of a thousand miles, or in this case ten years, begins with a single step. In April this year we celebrated ten...

23 Dec Thursday, 24/12/20

Posted at 17:00h in Workout of the Day by crossfitking 1 Comment

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Class times 6.05am 8am 9am 12 Days of CFK Christmas 1 Cluster 2 Front Squats 3 Shoulder-to-Overhead 4 Hang Power Cleans 5 Deadlifts 6 Pushups 7 Pull-Ups 8 Wall Balls (9/6kg) 9 Toes-to-Bar 10 KB Lunges (24/16kg) 11 KB Swings (24/16kg) 12 BOTP or Bar M-Ups or 120m Farmer Carry (1 x 24/16kg) Barbell L1 40/25kg L2...

23 Dec Extra session

Posted at 12:32h in Workout of the Day by crossfitking 0 Comments

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A 6.05am session has been added to the class schedule for tomorrow's (Thursday) 12 Days of CFK Christmas workout. Book in through Mindbody. Grayson and Damo getting it done earlier today. [vc_gallery type="image_grid"...

22 Dec Wednesday, 23/12/20

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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- All regular class times, including Legends, except for no class at 3.45pm. A) E90S x 7  4 Bench Presses B) E90S x 7  100m Run 10 Alt DB Snatches (20/15kg) C) 2000m Row ...

Workout of the Day

04 Jan Tuesday, 05/01/21

03 Jan Monday, 04/01/21

01 Jan Saturday, 02/01/21

30 Dec Thursday, 31/12/20

29 Dec Wednesday, 30/01/20

28 Dec Tuesday, 29/12/20

27 Dec Monday, 28/12/20

23 Dec Thursday, 24/12/20

23 Dec Extra session

22 Dec Wednesday, 23/12/20

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