Daily WOD

Friday, 12/05/17

Superset 16 - 12 - 8 - 4 - 4 - 4 Back Squat (from the racks) Shoulder-to-Overhead (off the deck) ...

Thursday, 11/05/17

AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Pull-Ups 10 Pushups 10 Wall Ball (9/6kg) 40 Double Unders ...

Wednesday, 10/05/17

Every 5 minutes for 7 rounds: 5 Clusters 400m Run - During the Cluster sets the bar can only be dumped from waist height. - Score = slowest round (in seconds) - kgs. Lowest score is best. e.g. slowest round 2:10 (130 seconds) @ 50kg. 130 - 50 = 80 CFK championships...

Tuesday, 09/05/17

A) 6 rounds, not for time: 8 Dumbbell Bench Presses 40m Farmer Carry B) 6 rounds, each for time: 150m Row 15 Toes-to-Bar - rest as required between rounds - score is slowest round This photo goes back a few years ...

Monday, 08/05/17

A) E2M for 5 rounds: 5 Power Snatches B) 10 rounds for time: 3 Muscle-Ups 5 Burpees Over The Platform 7 Overhead Squats (50/35kg) - 20 minute time cap ...

Sunday, 07/05/17 – Rest day

Saturday, 06/05/17

7am Weightlifting 9am, 4pm 17ML.1 6, 7, 8am CrossFit With a 25 minute running clock 0:00 - 10:00 Buy in: 60/50 Cal Row then AMRAP 30 D-U (^UB) 20 RKBS (24/16kg) (^32/24kg) 30 D-U (^UB) 20 Pushups (^HSPU) 10:00 - 15:00 50 Wall Ball 15:00 - 25:00 Incrementing AMRAP 3 Power Snatches (45/30kg) 3 C2B Pull-Ups 6,6 9,9 3,3 6,6 etc  ...

Friday, 05/05/17

Superset 16 Deadlifts 16 Strict Dips   12 Deadlifts 12 Strict Dips   8 Deadlifts 8 Strict Dips   3 x 4 Deadlifts 4 Strict Dips - rest as required between sets - add weight to dips if bodyweight is easy /h2>...

Thursday, 04/05/17

For time: 40 Wall Ball (9/6kg) 1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar 20 Wall Ball Rx+ 15-12-9 PC (90/60kg) ...

Wednesday, 03/05/17

Registration for the Masters League closes on Wednesday, May 10. If you are 35 yrs or older you are eligible to register. It is run in similar fashion to the Games Open and we already have a number of members signed up. There are three...