Daily WOD

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...

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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