Daily WOD

Rotate thought the following stations on the minute for a total of 18 minutes: A) 10 KB Swings (32/24") Optional extra - 10 Pushups B) 10 Toes-to-Bar Optional extra - 10 Jumping Lunges C) 200m Run [caption id="attachment_7351" align="aligncenter" width="640"] Errol[/caption]  ...

3 x 6 minute AMRAPS A) 5 Bench Presses @60% of 1RM 10 Box Jumpovers (24/20") B) 5 Deadlifts @ 60% of 1RM 10 OA DB Thrusters (20/15kg. 5 x LH, 5 x RH) C) 5 Burpees over the Rower (over the slide section, not the flywheel, just in case you were wondering) 10...

Every 2 minutes for five sets: 3 x 80% A) Overhead Squat 5 minutes to transition, then every 2 minutes for five sets: 3 x 80% B) Back Squat httpv://www.youtube.com/watch?v=fKr8-HkIAsw...

Partner WOD A= Partner A B= Partner B For time: A - 400m Run B - 100 Double Unders Then A completes 5 reps of each movement while B rests. Then B completes 5 reps of each movement while A rests. Continue alternating in this fashion until the reps are complete. 100 Pull-Ups 100...

Mo-Billi-ty 6.15pm WOD A) Power Clean 15 minutes to work up to a heavy touch'n'go for 3 B) For time: 21-15-9 Power Clean (45/30kg) (^62.5/45kg) HSPU (^Strict) [caption id="attachment_7315" align="aligncenter" width="430"] GT[/caption]...

Happy Father's Day to all of the CFK Dads out there, especially to the ones for whom this is the first year of holding that title.  ...

Skills - 9.30am - KB Clean and Jerk - "Jag 28" - Partner WOD or Solo WOD 7.30, 8.30am A) "Loredo"  (Partner WOD or Solo) Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run or B) “Tyler” 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) [caption id="attachment_7307" align="aligncenter" width="461"] Gemma[/caption]...

"Christine" 3 rounds for time: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20". Old school plyo jumps allowed) ...

A) Thrusters / Ring Rows (Sub KB Swings if your biceps are needing a break) 5 x 7 / 10 B) For time: 400m Med Ball Carry (9/6kg) 200 Double Unders (7 minute time cap) [caption id="attachment_7292" align="aligncenter" width="430"] Julie N[/caption]...

A) AMRAP in 8 minutes: 3 Rope Climbs 5 Renegade Rows 7 Situps B) AMRAP in 8 minutes: 3 Shoot-throughs 5 Deadball (Hip to Shoulder) 7 Toes-to-Bar C) Handstand Walk Practice - This station will also have alternative exercises and progressions towards the Handstand walk. There will be something suitable for everyone to work on. Final heat of...

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