Daily WOD

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 ...

A) Every 90 seconds for 5 rounds: 5 Power Cleans @ 70% + 1 Rope Climb or 10 second Hang B) War on the Western Front 2 WOD #3 AMRAP in 10 minutes: 50 Double Unders 40 Wall Ball (9/6kg) 30 KB Swings (24/16kg) 20 Toes-to-Bar 10 Front Rack Lunges (60/40kg) [caption id="attachment_6758" align="aligncenter" width="427"] Jen G[/caption]...

Due to Sandy's absence and the competition at CrossFit Western Front in Ipswich where a number of our coaches and members will be competing both the MOBILITY and SKILLS sessions have been cancelled for today. WOD 6.30, 7.30, 8.30am A) "Coe" 10 rounds for time: 10 Thrusters (45/30kg) 10 Ring Pushups or B) 10 rounds...

Partner WODs A) For time: 5km Row In pairs complete the row by swapping after completing no less than 500m and no more than 750m each time. B) For time: 50 Toes-to-Bar 50 Power Cleans (50/30kg) (^70/45kg) 5 reps each until complete. You may start on different exercises but must do half of the...

A) Deadlift 5-5-5 @ 85 % of 1RM B) For time: 40 HR Pushups 40 SDHP (40/30kg) Gotta have your game face on to lift heavy stuff. Take a lesson or two from Bill and bring yours with you today. httpv://www.youtube.com/watch?v=FgiGNyx8N7w...

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