Daily WOD

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") ...

"Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) - compare to 20/07/15 Farewell Oz...

1) Hang Power Clean 5 - 5 - 5 2) A) 0:00 - 4:00 AMRAP 10 Hang Power Cleans (45/30kg) 10 Pull-Ups B) 4:00 - 8:00 400m Run AMRAP Double Unders A) 8:00 - 12:00 AMRAP 10 Hang Power Cleans (45/30kg) 10 Pull-Ups AP and GT ...

This is Oz's last week coaching at the box. His last session will be 9:30am on Thursday and then he heads south. He'll be back a little later on to finalise things here in Brisbane so we'll probably have a social send off for him...

CFK Championships are on this Saturday, Nov 5. The workouts and sign on sheets are up at the gym. 10 minute time cap for each. 15 - 12 - 9 reps for time: A) Deadlift (102.5/70kg) Box Jumpovers (24/20") Hand Release Pushups B) Toes-to-Bar KB Thrusters (2 x 16/12kg) Burpees Over-The-Platform Emma H and Sara ...

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