Daily WOD

Partner WOD 10 rounds for time: 5 DB Manmakers (2 x 20/15kg) 10 DB Stepups (1 DB. 24/20") 15 DB Front Rack Lunges (2 x 20/15kg) - alternate movements (Photo credit: Michael Coppola Photograpics)  ...

0:00 - 3:00 3 x 3 Pull-Ups 6 Pushups 9 Squats 3:00 - 6:00 3 x 4 Pull-Ups 8 Pushups 12 Squats 6:00 - 9:00 3 x 5 Pull-Ups 10 Pushups 15 Squats - continue adding 1 Pull-Up, 2 Pushups and 3 Squats to the rep scheme every three minutes until you are unable to finish the required workload in...

A) Strict Press 3-3-3-3-3-3-3 - as heavy as possible for each set B) Push Jerk 3 x max reps at heaviest Strict Press weight C) Weighted Pull-Ups 5-5-5-5-5 ...

All CrossFit classes A) 3 rounds for time: 5 LH KB Snatches (16/12kg) (^24/16kg) 5 RH KB Snatches (16/12kg) (^24/16kg) 30 Double Unders (^UB) - 5 minute time cap B) "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups - compare to 15/04/16 7:00am Weightlifting  ...

AMRAP in 25 minutes: 25 Thrusters (20/15kg) 25 Burpees (6" target) 25 SDHP (20/15kg)  ...

10 minute time cap for each A) 10 rounds for time: 15 Situps 3 HSPU (^deficit) B) 10 rounds for time: 15 Double Unders 3 Ring Dips (^Muscle-Ups) Damo and Loz on the Synchro Deadlifts for the Scaled Superstars. ...

A) Overhead Squat 5 - 5 - 5 B) Snatch Balance 3 - 3 - 3 C) Hang Snatch 1 - 1 - 1 Gus Barber (CF Loganholme), getting the job done in the last workout for the Young Royals. 50kg Overhead Walking Lunge. Such an impressive effort from the teens all weekend. ...

Partner WOD AMRAP in 20 minutes: 5 C & J each (60/40kg) (^85/60kg) 10 Toes-to-Bar each (^Synchro) Great effort from the CFK team with a podium finish, booking a spot in the national finals in November.  ...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.