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A) Deadlift   1. Build to a Deadstop 5RM 2. 3 x 8 @ 75%+ of 5RM     B) Alt E3M x 4 intervals (12 minutes)   1. 20 Wall Balls (9/6kg) 10 - 20 Pull-Ups Max Pushups until 2:00   2. Max Calories in 2 minutes [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

*Normal timetable today - 5.30am CrossFit - 6.30am Weightlifting - 7.30am CrossFit   **Reminder that the gym will be closed for the public holiday on Monday and return to the regular timetable on Tuesday.   Happy New Year Champions!   For time:  1 Power Clean 5 Pushups 5 Box...

12 Days of CFK Christmas 2022   1 Wall Walk 2 Deadlifts (60/40kg) 3 Thrusters (60/40kg) 4 Dips 5 KB SDHP (24/16kg) 6 KB Goblet Lunges 7 KB Swings 8 Box Jumps (24/20”) 9 Calories 10 Medball Cleans (9/6kg) 11 Toes-to-Bar 12 Devils Presses (22.5/15kg)   Photos are from 2020. [vc_row css_animation="" row_type="row"...

A) Weightlifting   Or   B) Partner WOD   “Bert”   For time: 50 Burpees 400m Run* 100 Pushups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m Run 100 Pushups 400m Run 50 Burpees   *Run together ...

E3M x 10   1 Clean 20 - 40 Double Unders 1 Clean 10 Toes-to-Bar 1 Clean   - If completed before the 2 minute mark alternate Side Plank up to the 2:00 each round [vc_gallery type="image_grid" images="29704" img_size="full" column_number="2"...

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