Daily WOD

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 ...

6:00, 8:00am CrossFit Partner WOD. A = Partner A. B = Partner B. For time: A - 100 Double Unders B - 400m Run A + B (One working, one resting. 5 reps of each until complete, alternating) 100 Pull-Ups 100 Box Jumps (24/20") 100 Push Presses (50/35kg) B - 100 Double Unders A - 400m Run 100...

A) Power Clean - 15 minutes to work up to a heavy triple B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) Pushups (^HSPU) Paul and Nicole ...

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