Daily WOD

Thanks to Kat Mons for giving up another four hours today to finish the Wall Ball lines and Steve Kellner for his time and effort extending the Pull-Up rig. I didn't intend this to be an extended post but as the gym nears completion and while...

For time (with a 30 minute time cap): 21 Front Rack Lunges (40/30kg) 21 Med Ball Cleans (9/6kg) 800m Run 15 Front Rack Lunges (50/40kg) 15 Med Ball Cleans (9/6kg) 600m Run 9 Front Rack Lunges (60/50kg) 9 Med Ball Cleans (9/6kg) 400m Run Plus A) and/or B) and/or C) (included in overall time) A) 10 Muscle-Ups B)...

A) Press 5-5-5 B) 5 rounds for time: 5 KB Power Clean + Push Press (LH) (24/16kg) (^32/24kg) 5 KB Power Clean + Push Press (RH) (24/16kg) (^32/24kg) 10 Kick Back Burpee Box Jumps (24/20") (^Full Burpee) [caption id="attachment_6820" align="aligncenter" width="640"] Sumi guns[/caption]...

It was a big day at the gym on Sunday. Many many thanks to everyone that came along and invested their Sunday time and energy into the numerous tasks on the to do list, including the lunch time bbq. Improvements were made to the front...

Today is Niall's last day as a full time member at CFK before he heads off to Melbourne. Sinead will be joining him. We will miss both of them, particularly at their regular time slot of 6am. They will no doubt enjoy throwing down at...

5 rounds for time: 5 Deadlifts @ 75% of 1RM 30 Squats 20 Pushups 10 Chest-to-Bar Pull-Ups [caption id="attachment_6793" align="aligncenter" width="640"] Steve H[/caption]...

A) Hang Snatch 3RM B) OTM for 10 minutes 3 Hang Power Snatches @ 60% of above 20 Double Unders httpv://www.youtube.com/watch?v=Bj0mXOl_HWA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Front Squat 3-3-3-3 @ 90% of 1RM B) For total reps Tabata (4 cycles per station) Row (Cals) Sit-ups 5m Three Point Shuttles [caption id="attachment_6779" align="aligncenter" width="427"] Foxy[/caption]...

For time 5 rounds of: 7 Strict Pull-Ups (^Muscle-Ups) 14 Box Jumps (30/24") 21 Alternating KB Power Cleans (1 x 24/16kg) + 2km Run ...

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