Daily WOD

Sunday, 18/01/15 – Rest Day

Saturday, 17/01/15

Registration for the 2015 Games Open is live. Click here to register. This year there will be an Rx'd Division and a Scaled Division. At this stage you do not need to nominate which division you will compete in. When you register you will be asked...

Friday, 16/01/15

A) Bench Press 7 x 2 x 85% B) 5 rft: 16 KB Swings (24/16kg) 8 Ring Dips All the best Kate! ...

Thursday, 15/01/15

A) Clean - 12 minutes to work to a heavy single B) Rotating EMOM for 12 minutes - 3 Cleans - 50 Double Unders - 15 Wall Balls (9/6kg) Lydia Valentin - 140kg Clean httpv://www.youtube.com/watch?v=ZajjXp-iN_s...

Wednesday, 14/01/15

A) Snatch - 12 minutes to work to a heavy single B) AMRAP in 12 minutes: 10 Calorie Row 10m Weighted Lunge (1 x 24/16kg KB. 1m = 1 rep) 10m Burpee Broad Jump (1m = 1 rep) (alternate the order of the Lunges and Burpee Broad Jumps each round) Here's a few shots...

Tuesday, 13/01/15

10 rounds for time: 7 Box Jumps (30/24") 7 KB Swings (32/24kg) 7 Strict Press (42.5/30kg) 7 V-Ups [caption id="attachment_8339" align="aligncenter" width="356"] Early days at CFK - Feb 2012. Today's workout is thanks to this big unit.[/caption]...

Monday, 12/01/15

A) Back Squat 3 x 5 x 80% B) For time: 21 - 15 - 9 Situps (^Toes-to-Bar) Pushups (^HSPU) [caption id="attachment_8328" align="aligncenter" width="640"] Thanks for dropping in Nico, good luck with the box.[/caption]...

Sunday, 11/01/15 – Rest Day

Happy Birthday Billi!  ...

Saturday, 10/01/15

A) Overhead Squat - heavy triples B) Games Open 14.2 From 0.00-3.00 2 rounds of: 10 Overhead Squats (43/30kg) 10 Chest-to-bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats 12 Chest-to-bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats 14 Chest-to-bar Pull-ups Etc., following same pattern until you fail to complete both rounds httpv://www.youtube.com/watch?v=oLtv7E5SSIo...

Friday, 09/01/15

For time: 100 Double Unders 5 Rope Climbs 80 Double Unders 40 Pushups 600m Run 30 Calorie Row 400m Run 20 Deadball Ground-to-Shoulder (50/35kg) httpv://www.youtube.com/watch?v=QDgzYT4sYns...