Daily WOD

Mobility 6.15pm WOD A) Deadlift 3-3-3 (Hook grip only) B) Weighted Pull-Up 5-5-5 (Pronated grip only) ...

Congratulations to the team that represented CFK down in Sydney over the weekend at the national finals of the Allstar Affiliate Series. They finished in 22nd place (out of 57) after a gruelling weekend of 6 team events and an individual event that also contributed...

NO 6.30am CLASS - apologies for the late notice MOBILITY 7.30am TECH and SKILLS 9.30am - Midline Stability - The key concepts of this session can be applied to the majority of movements in CrossFit, sport and functional life in general - Kettlebell work WOD 7.30am, 8.30am (NO 6.30am CLASS) “Angie” 100 Pull-ups 100 Pushups 100 Situps 100...

A) 5 km Row B) Technique: Snatch Pulls httpv://www.youtube.com/watch?v=Lny5dF4z228  ...

Mobility 6.15pm WOD A) Day 30 - Max Effort Plank. - Last day of the January challenge. No dodging it either, we'll be keeping a running sheet of all those who get it done and we'll be following up the no-shows. B) "Jack" AMRAP in 20 minutes: 10 Push Press (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10...

A) Front Squat 1 x 10 x 60% of 1RM 1 x 7 x 70% 1 x 5 x 80% ME x 90% B) OTM for ten minutes: 5 Ring Dips 5 Single Arm KB SDHP (As heavy as possible. Odd rnds - Left Hand. Even Rnds - Right Hand) ...

Mobility 6.15pm WOD "Open Test" AMRAP in 20 minutes: 50 Wall Ball (9/6kg) 50 Double-Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees (6" target) 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups ...

Open Gym 7 - 9am (No other classes) 3 rounds for time: 800m Run 10 Deadlift (100/70kg) 10 HSPU [caption id="attachment_5639" align="aligncenter" width="512"] Damo I[/caption]...

AUSTRALIA DAY HOLIDAY – Monday, 27th – OPEN GYM 7 to 9am (No other classes) Well done to all the CFK competitors in the final of the WODstock series. Here's just one of many great photos that have surfaced already. [caption id="attachment_5635" align="aligncenter" width="640"] Scharfy and Killer[/caption]...

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