Daily WOD

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.  ...

A) Hang Power Clean 5 x 2 then B) “Base” AMRAP in 12 mins: 8 Shoulder to Overhead (40/30kg) 8 Hang Power Cleans (40/30kg) 4 Burpees 8 Front Rack Lunges (40/30kg) or C) “Summit” AMRAP in 12 mins: 8 Thrusters (60/40kg) 8 Hang Power Cleans (60/40kg) 4 Muscle-Ups 8 Front Rack Lunges (60/40kg) - compare to 09/05/15 7:00am Barbell Free - as above using Dumbbells or Kettlebells 7:00am Weightlifting   ...

A) 5 rounds for time: 60 Double Unders 15 Chest-to-Bar Pull-Ups or B) "Dobogai" 8 rounds for time: 8 Muscle-Ups 20m Farmer Carry (2 x 25/20kg DB) ...

A) Back Squat 3 RM B) Back Squat 5 x 5 @ 85% of 3RM https://www.youtube.com/watch?v=o8RCzXgVEmQ&index=4&list=PLdWvFCOAvyr2wQ3SBCkzCUwUgNhPgStC3...

5 x 5 minute EMOMs - complete 5 mins at each station before rotating - short break between stations 13 KB DL (2 x KB) 11 Toes-to-Bar 7 Bench Press or Dips (weighted) 5 Deadball Gto30” 3 Wall Climbs ...

A) Push Press 2 - 2 - 2 - 2 - 2 B) Freestyle “Fran” For time: 45 Thrusters (45/30kg) 45 Pull-Ups - partition the reps however you like - if you're doing normal “Fran” use 43/30kg Courts doing Fat Bar "Fran" at the Torian Pro. (Photo courtesy of Michael Coppola Photographics) ...

Public holiday - 8am class only. (no other classes) You have a choice of two options today: "DVB", a long grinder; and "Randy" which is short and sharp, maybe depending on how the footy grand final went for you over the weekend. DVB can be a...

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