EASTER WEEKEND Friday - Closed Saturday - One session - 7am CrossFit only (The WOD will be “Clovis”. Scaling options will be provided. Check "Comments") Monday - 8-10am Open Gym WOD A) 10 x 100m Row Sprints. 30 seconds rest between intervals. Score is Fastest + Slowest interval. B) Clean + 3 Front Squats for...
A) "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) (^32/24kg) 12 Pull-Ups (^6 Muscle-Ups) Rest 1 minute, then B) Max Effort Double Unders in 2 minutes Rest 1 minute, then C) Max Effort Pushups in 2 minutes httpv://www.youtube.com/watch?v=IWevfH8QL3w...
EASTER WEEKEND Friday - Closed Saturday - One session - 7am CrossFit only (The WOD will be "Clovis". Scaling options will be provided.) Monday - 8-10am Open Gym The Healthy Habits information session was held on Saturday and the challenge begins May 1. Of course it's never too early...
[caption id="attachment_6165" align="aligncenter" width="640"] Alex and Scharfy[/caption]...
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...
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