Daily WOD

Sunday, 14/09/15 – Rest Day

https://www.youtube.com/watch?v=UVmMAYq1Hok...

13 September, 2015 / 2 Comments

6:00am, 8:00am - CrossFit A) 10-9-8-7-6-5-4-3-2-1 Chest-to-Bar Pull-Ups - 5 Clusters each round (50/35kg) or B) 10-8-6-4-2 Muscle-Ups - 5 Clusters each round (70/50kg) 7:00am - BBF For time: 15 Box Jumps (30/24") 40 Pull-Ups 15 Box Jumpovers (30/24") 400m Run 15 Box Jump + Squat (30/24") 40 Toes-to-Bar 15 Burpee Box Jumps (30/24") 400m Run 7:00am - Weightlifting and HH ...

11 September, 2015 / 1 Comment

Friday, 11/09/15

AMRAP in 20 minutes: 800m Row Then 2 x 10 Deadlifts (100/70kg) (^140/100kg) 40 Double Unders 20 Alt KB Power Cleans (24/16kg) (^G2OH) 40 Double Unders 60 Second Plank Score = Total Reps - Every 10m on the Rower = 1 rep - A full round = 420 reps (80+ 2 x [10+40+20+40+60]) https://www.youtube.com/watch?v=BSOhFOefJ2w ...

10 September, 2015 / 2 Comments

Thursday, 10/09/15

3 x 7 minute EMOMs A) 3 Hang Cleans B) 2 Rope Climbs 7 / 4 Pushups C) 5 Rollouts 5 Weighted Situps ...

09 September, 2015 / 4 Comments

Wednesday, 09/09/15

A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups or B) "Nancy" 5 rft: 400m Run 15 OHS (45/30) ...

08 September, 2015 / 3 Comments

08/09/15

- All items in lost property will be donated or tossed out if not collected by the end of the week. 2 x 10 minute AMRAPs A) 5 SDHP (40/30kg) (^55/40kg) 10 Box Jumps (24/20") (^Burpee BJ) 15 Situps (^T2B) B) 5 Renegade Rows (2 x 15/10kg DB) (^20/15kg) 10 Weighted Lunges (2...

07 September, 2015 / 3 Comments

Monday, 07/09/15

A) Snatch - 15 minutes to build to a heavy single B) Alternating EMOM for 16 minutes: - 1 Power Snatch + 3 Overhead Squats - 40 Double Unders CFK battled hard all weekend and finished 18th in the Advanced division at the Allstars Affiliate Series. Great effort guys, you always make us proud! Thanks...

06 September, 2015 / 3 Comments

Sunday, 06/09/15 – Rest Day

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05 September, 2015 / 0 Comments

Saturday, 05/09/15

Our AllStar Affiliate team - Oz, Trent, Rod, K*, Jo and Bec - throw down over the weekend at the Gold Coast Turf Club. Click here for the heat schedule. Rip in team! WOD (all sessions) “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats or “Mary” AMRAP in 20 mins: 5 HSPU 10 Pistols...

04 September, 2015 / 2 Comments

Friday, 04/09/15

A) Barbell complex for max load 3 Cleans 2 Hang Power Cleans 1 Jerk B) Death by Ground-to-Overhead (62.5/45kg) 2 - 4 - 6 - 8 - 10 ...

03 September, 2015 / 2 Comments