Daily WOD

A) Snatch - 12 minutes to work to a heavy single B) AMRAP in 12 minutes: 10 Calorie Row 10m Weighted Lunge (1 x 24/16kg KB. 1m = 1 rep) 10m Burpee Broad Jump (1m = 1 rep) (alternate the order of the Lunges and Burpee Broad Jumps each round) Here's a few shots...

10 rounds for time: 7 Box Jumps (30/24") 7 KB Swings (32/24kg) 7 Strict Press (42.5/30kg) 7 V-Ups [caption id="attachment_8339" align="aligncenter" width="356"] Early days at CFK - Feb 2012. Today's workout is thanks to this big unit.[/caption]...

A) Back Squat 3 x 5 x 80% B) For time: 21 - 15 - 9 Situps (^Toes-to-Bar) Pushups (^HSPU) [caption id="attachment_8328" align="aligncenter" width="640"] Thanks for dropping in Nico, good luck with the box.[/caption]...

A) Overhead Squat - heavy triples B) Games Open 14.2 From 0.00-3.00 2 rounds of: 10 Overhead Squats (43/30kg) 10 Chest-to-bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats 12 Chest-to-bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats 14 Chest-to-bar Pull-ups Etc., following same pattern until you fail to complete both rounds httpv://www.youtube.com/watch?v=oLtv7E5SSIo...

For time: 100 Double Unders 5 Rope Climbs 80 Double Unders 40 Pushups 600m Run 30 Calorie Row 400m Run 20 Deadball Ground-to-Shoulder (50/35kg) httpv://www.youtube.com/watch?v=QDgzYT4sYns...

A) Press 2 - 2 Push Press 2 - 2 Push Jerk 2 - 2 B) AMRAP in 5 minutes: 7 Situps 6 Squats 5 SDHP (50/35kg) httpv://www.youtube.com/watch?v=L7_DylBEW5Q...

For time: 60 Calorie Row 50 KB Swings (24/16kg) THEN 3 x 400m Run 30 Double Unders 20 Power Snatches (35/25kg) 10 Back Squats (35/25kg) ...

Reminder that the doors open at 4:40 am weekdays. We are proposing a timetable change and want your feedback. The change would see Tuesday and Thursday afternoons altered to the following format: 4.00 - 4.30 pm OPEN GYM 4.30 - 5.30 pm CLASS 5.30 - 6.00 pm OPEN GYM 6.00...

Sorry for the late notice to our early risers - the gym will be open at 4:40am in the mornings. A) 7 minutes: Hang Clean Pulls - heavy doubles B) 7 minutes: Hang Power Cleans - heavy doubles C) AMRAP in 10 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) (half Games Open 11.5) ...

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