Daily WOD

Monday, 31/10/16

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 ...

Sunday, 30/10/16 – Rest Day

Saturday, 29/10/16

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...

Friday, 28/10/16

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 ...

Thursday, 27/10/16

5 rounds for heaviest total in a round of unbroken reps. One round is: 2 Front Squats 2 Power Snatches 4 Front Squats 4 Power Snatches 6 Front Squats 6 Power Snatches - Using two barbells, the goal is to complete all sets unbroken with minimal rest between sets. You can change...

Wednesday, 26/10/16

A) 5 rounds for time: 10 Box Dips (^Rings) 30 Double Unders (^50) - 10 minute time cap B) Rotating EMOM for 18 minutes: 10 KB Swings 10 Toes-to-Bar 200m Run Anita and Kell - dumbbell partner WOD. ...

Tuesday, 25/10/16

3 x 6 minute AMRAPs: A) 5 Bench Presses @ 60% 10 Box Jumpovers (24/20") B) 5 Deadlifts @ 60% 10 One Arm DB Thrusters (20/15kg. 5 x LH, 5 x RH) C) 5 Strict Pull-Ups 10 Cal Row ...

Monday, 24/10/16

Every 4 minutes for 5 rounds of each: A) 8 Strict Presses 20 Wall Ball - 5 minutes to transition B) 8 Back Squats 20 Dumbbell G2OH Oz hitting the target with the 12kg wall ball at Demarc 5.0 ...

Sunday, 23/10/16 – Rest Day

Saturday, 22/10/16

All the best to Oz who is competing in Demarc 5.0 over the weekend.  6am, 8am CrossFit "Glen" For time: 30 C & J (62.5/45kg) 1600m Run 10 Rope Climbs (bring long socks) 1600m Run 100 Burpees - solo or partner - compare to 27/10/12 or B) (also 7am Barbell...