Daily WOD

Thursday, 03/11/16

"Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) - compare to 20/07/15 Farewell Oz...

Wednesday, 02/11/16

1) Hang Power Clean 5 - 5 - 5 2) A) 0:00 - 4:00 AMRAP 10 Hang Power Cleans (45/30kg) 10 Pull-Ups B) 4:00 - 8:00 400m Run AMRAP Double Unders A) 8:00 - 12:00 AMRAP 10 Hang Power Cleans (45/30kg) 10 Pull-Ups AP and GT ...

Tuesday, 01/11/16

This is Oz's last week coaching at the box. His last session will be 9:30am on Thursday and then he heads south. He'll be back a little later on to finalise things here in Brisbane so we'll probably have a social send off for him...

Monday, 31/10/16

CFK Championships are on this Saturday, Nov 5. The workouts and sign on sheets are up at the gym. 10 minute time cap for each. 15 - 12 - 9 reps for time: A) Deadlift (102.5/70kg) Box Jumpovers (24/20") Hand Release Pushups B) Toes-to-Bar KB Thrusters (2 x 16/12kg) Burpees Over-The-Platform Emma H and Sara ...

Sunday, 30/10/16 – Rest Day

Saturday, 29/10/16

6:00, 8:00am CrossFit Partner WOD. A = Partner A. B = Partner B. For time: A - 100 Double Unders B - 400m Run A + B (One working, one resting. 5 reps of each until complete, alternating) 100 Pull-Ups 100 Box Jumps (24/20") 100 Push Presses (50/35kg) B - 100 Double Unders A - 400m Run 100...

Friday, 28/10/16

A) Power Clean - 15 minutes to work up to a heavy triple B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) Pushups (^HSPU) Paul and Nicole ...

Thursday, 27/10/16

5 rounds for heaviest total in a round of unbroken reps. One round is: 2 Front Squats 2 Power Snatches 4 Front Squats 4 Power Snatches 6 Front Squats 6 Power Snatches - Using two barbells, the goal is to complete all sets unbroken with minimal rest between sets. You can change...

Wednesday, 26/10/16

A) 5 rounds for time: 10 Box Dips (^Rings) 30 Double Unders (^50) - 10 minute time cap B) Rotating EMOM for 18 minutes: 10 KB Swings 10 Toes-to-Bar 200m Run Anita and Kell - dumbbell partner WOD. ...

Tuesday, 25/10/16

3 x 6 minute AMRAPs: A) 5 Bench Presses @ 60% 10 Box Jumpovers (24/20") B) 5 Deadlifts @ 60% 10 One Arm DB Thrusters (20/15kg. 5 x LH, 5 x RH) C) 5 Strict Pull-Ups 10 Cal Row ...