Daily WOD

A) Power Snatch - build to heavy singles B) 3 x AMRAP in 4 minutes: 2 Power Snatches (50/35kg) (^70/50kg) 4 Front Rack Lunges (50/35kg) (^70/50kg) 6 Pull-Ups (^Chest-to-Bar) - rest 2  minutes between rounds ...

For time: 1500m Row Then 2 x 800m Run 30 SDHP (50/35kg) (^3 sets of 10) 30 Pushups (^HSPU) 30 Situps (^T2B) ...

A) Hang Power Clean 7-5-3-3-3 B) 5 rounds for time: 7 Hang Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) ...

The running clinic on Sunday will begin at 7am. Please remember to bring $5 for track hire. It will focus on technique drills for power and speed over short distances, and cover movement efficiency. No weightlifting at 7am as Paige is in Tasmania this weekend. 6, 7,...

REMOM 20 1) 5 Power Cleans + 20 Double Unders 2) 5 Thrusters + 3 Strict Pull-Ups 3) 4 Clusters + 10 Situps 4) 5 Push Presses + 100m Run ...

A) Bench Press 7 x 7 @ 60 - 70 % + 8 to 12 KB Swings (optional) - Every 2 minutes B) 3 rounds for time: 27 Box Jumps (24/20") 18 Pull-Ups 9 Strict Presses @ 50% - 60% ...

Reminder to all CF King members …. We’re holding a running clinic at the QeII athletics track this Sunday June 4, 7 – 9am. The cost is just $5 per person for track hire. For time: 1000m Run 100 Double Unders 800m Run 80 Squats 600m Run 60 Situps 400m Run 40 Pushups 200m Run 20...

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