Daily WOD

All the best to the teams from CFK competing at The Fittest 3 competition today, and to any members teaming up with other buddies. MOBILITY 7.30am NO SKILLS SESSION TODAY - We have cancelled the skills session to allow for an extended Healthy Habits information session. HEALTHY HABITS 9.30am WOD A) AMRAP in...

A) Strict Press 3-3-3-3-3-3 Off the deck B) AMRAP in 4 minutes: 10 Squats 10 Mtn Climbers 10 Box Jumpovers httpv://www.youtube.com/watch?v=RBkv2k9ayYI&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Power Snatch 1RM B) OTM for 10 minutes 5 Hang Power Snatches @ 50-60% of 1 RM [caption id="attachment_6143" align="aligncenter" width="640"] Saturday partner WOD[/caption]...

20 minute cutoff for both options A) 5 rounds for time: 30 Double Unders 7 Mini Big Dogs (1 Muscle-Up + extra dip) 21 Calorie Row or B) 5 rounds for time: 30 Double Unders 7 Strict Pull-Ups 14 Pushups 21 Wall Ball (9/6kg) [caption id="attachment_6137" align="aligncenter" width="576"] Lans[/caption]...

Back Squat 6 x 3 x 80 - 90% of 1RM "The Seven" would take him a while at this pace, but a fair effort nonetheless at 190kg. httpv://www.youtube.com/watch?v=TX3qgBN_wf4...

Happy Birthday Krusher!  However this is Hunty's birthday WOD request, so Happy Birthday Hunty too, may your fellow members allow you to live. This is a tough workout. If you are going to attack it as Rx'd (experienced, regular Rx'd athletes only) you will need to...

CLASSES RETURN TO THE NORMAL SCHEDULE MOBILITY 7.30am TECHNIQUE AND SKILLS 9.30am - GHD - Muscle-Ups WOD 6.30, 7.30, 8.30am “Filthy Fifty” For time: 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders [caption id="attachment_6113" align="aligncenter" width="576"] Caption?[/caption]  ...

For time: 800m Row 15 Shoulder to Overhead (55/35kg) (^70/47.5kg) 15 Renegade Rows (2 x 10/5kg DBs) 800m Run 15 Shoulder to Overhead 15 Floor Wipers If your triceps are still singing we have subs for the overhead work and renegade rows for you. [caption id="attachment_6107" align="aligncenter" width="384"] Hoppo[/caption]...

A) Overhead Squat 3 x 5 x 75-85% B) For time: 50 Alternating KB Power Clean + Reverse Lunge (24/16kg) [caption id="attachment_6100" align="aligncenter" width="403"] Ching[/caption]...

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