Daily WOD

A) Push Press 4 x 5 x 80% of 1RM B) 3 rounds for time *: 20 Situps (^ T2B) 20 Russian KB Swings (24/16kg) (^32/24kg) 40 Double Unders (^ UB) * 9 minute time cap [caption id="attachment_7543" align="aligncenter" width="427"] Sue S[/caption]...

8am class only. No other classes. Well done to 0%, the CFK team that finished 7th at the Semper Paratus Teams event over the weekend. Thanks to Rob Noy and his crew for putting on another quality comp and thanks also to everyone from our box...

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only - It's going to be another tough Hero WOD. If you missed "Murph" on Saturday you can have a go at it on Monday as another option. We've got a team competing at the Semper Paratus Team event at CrossFit...

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only.  No Mobility class today. The mobicurse has struck Billi down with the flu. SKILLS - 7.00am. Special time this week to cater for the early risers. - Crossover Symmetry WOD -7.30, 8.30am “Murph” For time: 1.6 km Run 100 Pull-Ups 200 Pushups 300 Squats 1.6 km Run Rx+ wear a 10/5kg vest Scaling...

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only.  WOD Rotating OTM for 21 minutes: A) 4 Muscle-Ups B) 8 Deadlifts @ 60% of 1RM C) 12 Calories on the Rower Subs and scaling for the Muscle-Ups: - 4 Jumping Bar Muscle-Ups - 4 Transitions - 8 Ring Rows + 4 Ring Dips Optional extra work. - If you've got plenty...

Clean and Jerk 2-2-2-2-2-2-2-2-2-2 - Each set is two single lifts. (Not touch'n'go) - Both reps must be solid before adding weight. httpv://www.youtube.com/watch?v=SQncxXAlBFE...

Partner WODs A) AMRAP in 12 minutes: 30 Double Unders 15 Power Snatches (35/25kg) Each partner completes a full round and must tag the other partner before they begin their round. B) For time: 150 Russian Kettlebell Swings (24/16kg. alt. 10 reps each) (^32/24kg) 100 Box Jumps (alt. 24/20") (^30/24") 50 Push Press (40/30kg. alt....

Mo-Billi-ty 6.15pm There are set tasks for each of these stations. These tasks will be explained at the gym. GHD Prowler Farmer's Walk Parallettes Parallel Bars Tyre Flips And now for something (almost) completely different...

Note: Mo-Billi-ty is not on tonight but will be on tomorrow (Tuesday) night at 6.15pm. “Fight Gone Bad” 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Calories) One minute per station. No rest between stations. One minute rest between each round. ...

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