Daily WOD

Friday, 02/06/17

For time: 27-21-15-9 Toes-to-Bar OHS (45/30kg) Lateral Burpees ...

Thursday, 01/06/17

REMOM 20 1) 5 Power Cleans + 20 Double Unders 2) 5 Thrusters + 3 Strict Pull-Ups 3) 4 Clusters + 10 Situps 4) 5 Push Presses + 100m Run ...

Wednesday, 31/05/17

A) Snatch 10 x 1 B) Back Squat 10 - 10 - 10 ...

Tuesday, 30/05/17

A) Bench Press 7 x 7 @ 60 - 70 % + 8 to 12 KB Swings (optional) - Every 2 minutes B) 3 rounds for time: 27 Box Jumps (24/20") 18 Pull-Ups 9 Strict Presses @ 50% - 60% ...

Monday, 29/05/17

Reminder to all CF King members …. We’re holding a running clinic at the QeII athletics track this Sunday June 4, 7 – 9am. The cost is just $5 per person for track hire. For time: 1000m Run 100 Double Unders 800m Run 80 Squats 600m Run 60 Situps 400m Run 40 Pushups 200m Run 20...

Sunday, 28/05/17 – Rest Day

Saturday, 27/05/17

7am Weightlifting 9am, 4pm 17ML.4 6, 7, 8am CrossFit "Holleyman" 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) ...

Friday, 26/05/17

"Ralph" 4 rounds for time: 8 Deadlifts (115/80kg) 16 Burpees 3 Rope Climbs (bring long socks) 600m Run ...

Thursday, 25/05/17

A) Front Squat - 10 minutes to build to a heavy single B) 20 minutes: Odds 3 Pause Front Squats @ 60 - 70 % Alternate on Evens 50 Double Unders 5 Muscle-Ups or 10 to 15 Pull-Ups ...

Wednesday, 24/05/17

3 x AMRAP in 6 minutes: A) 150m Row 15 KB Swings (24/16kg) B) 15 Toes-to-Bar 15 Pushups C) 15 Box Jumpovers (24/20") 15 SDHP (35/25kg) ...