Daily WOD

You can complete these workouts solo or with a partner. 6:00 and 8:00am CrossFit "Victoria" 5 rounds for time: 10 Thrusters (45/30kg) 14 Box Jumps (24/20") 12 SDHP (45/30kg) 12 Burpees 27 KB Swings (24/16kg) 7:00am BBF CrossFit 5 rounds for time: 10 Wall Ball (9/6kg) 14 Box Jumps (24/20") 12 KB SDHP (24/16kg) 12 Burpees 27 KB Swings (24/16kg) 7:00am Weightlifting Beginner Podium....

All classes are running with Paige's lifting program today. A) Split Jerk 1 - 1 - 1 - 1 - 1 - 1 B) Snatch 3 - 3 - 3 - 2 - 2 - 2 - no touch'n'go All the best to Rod and Grant as they head down to compete in...

Gymnastics is not on today. You can choose to sub one of the gymnastics skills you are working on into the workout. REMOM for 30 minutes: 5 Push Jerks 30 Seconds Row for Max Calories 5 Deadball Over-the-Shoulder 30 Seconds Pull-Ups for Max Reps 5 Dips (weighted) Rest Intermediate Podium. Female - 1st Loz,...

10 minute time cap for each. A) 2 rounds for time: 50 Wall Ball (9/6kg) 25 Toes-to-Bar B) For time: 1000m Run 100 KB Swings (24/16kg) Advanced podium finishers. Women - 1st Alex C, 2nd Courts, 3rd Jo G. Men - 1st Ian H, 2nd Trent, 3rd Alex H. ...

A) Power Snatch 10 minutes to build to a heavy 10 B) AMRAP in 20 minutes: 3 x 30 Double Unders 15 Power Snatches (35/25kg) 3 x  15 Pushups 15 Situps 15 Front Rack Lunges (35/25kg) A successful comp relies heavily on the support behind the scenes, and particularly in the marshalling area. Thanks to all the...

A) Overhead Squat 1 RM B) Front Squat 1 RM C) With a 10 minute time cap: 20 Strict Pull-Ups 400m Run 20 Strict HSPU or 5 Wall Climbs Then AMRAP 5 Strict Pull-Ups 5 Strict HSPU or 1 Wall Climb There were many great moments during the CFK Championships on Saturday with Georgia's grandstand finish in the Intermediate's...

CFK CHAMPIONSHIPS - All athletes and volunteers assemble at 7am. The heat list will be posted at the gym. Beginners will go first followed by the intermediates and the advanced. - First heat at 7:30. - Please bring a plate of food to share. If it needs to be refrigerated...

A) Deadlift 1 RM B) Push Press 1 RM C) Optional For time: 50 Burpee Box Jumpovers (24/20") ...

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