Daily WOD

On Saturday, there will be a light lunch after the Team Challenge. Please bring a plate to share. Thursday WOD In groups of three: A) For time: 1200m Ski Erg (200m intervals) B) 30 Cal Air Dyne (5 Cal intervals) C) 45 Deadball Ground-to-Shoulder (1:1:1) D) 30 Jump Through Tyre Flips (1:1:1) E) 30 x 10m Farmer...

Three 5 minute AMRAPs A, B, then choose one from C, D or E A) 10 Wall Ball (9/6kg) 5 Ring Dips B) 10 KB SDHP (32/24kg) 5 Box Jumps (30/24") Then choose one from C) 10 Cal Row 5 Seated Hammer Curl and Press (2 x 15/10kg Dumbbells) D) 10 Pushups 5 Weighted Situps (15/10kg) E) 10 KB Swings (24/16kg) 5...

A) Power Clean - 10 minutes to find a heavy triple C) "T.U.P." For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups - 20 minute time cap Compare to 19/12/15 ...

The workouts and nomination sheets are up at the gym for the CFK In-House Team Challenge this weekend, Saturday April 9. Enter your team name, the members in your team, and nominate whether you are entering the Rx'd or Scaled divisions. This needs to be finalised...

CFB Partner WODS (Tag in/tag out for each transition) A) AMRAP in 12 minutes: 40 Double Unders 20 Alternating Dumbbell Snatches (1 x 20/15kg) – Each partner does one full round before tagging partner – Score = total reps (60 reps per round) B) For time: 100 Wall Balls (9/6kg) 70 Pull-Ups 50 KB Swings (32/24kg) 40...

A) E2M for 10 minutes: 5 Ring Dips (^10) 10 Front Squats B) E2M for 10 minutes: 5 Toes-to-Bar (^10) 10 S2OH https://www.youtube.com/watch?v=s7dXh00bKCc...

In-house team comp - get your teams together for Saturday April 9. Two men, two women. 3 workouts. Scaled and Rx'd divisions. Thursday WOD For time: 2 km Run 50 Pushups 2km Run 10 Rope Climbs (sub 5 SDHP per rope climb) https://www.youtube.com/watch?v=LTQ8eQDEEm0...

A) Overhead Squat 5 x 5 x 75% or Snatch Balance 5 x 5 B) Back Squat 2 RM In CrossFit the workouts can be so much more than just another workout,  particularly the strength days, Benchmark Girls and Hero WODs which are often repeated.  They are measures of your fitness, primarily as a marker of...

A) Deadlift - 10 minutes to work up to heavy 6s B) "Bradshaw" 10 rounds for time: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders https://www.youtube.com/watch?v=nlnf-Jd09o8...

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