Daily WOD

A) Front Squat 1 x 10 x Bar 1 x 8 x 50% of 1RM 1 x 5 x 75% 1 x 3 x 80% 3 x 7 x 85% B) Ring Pushups 3 x 15 C) Incrementing AMRAP in 5 minutes @60% of heaviest 7 rep set: Hang Power Clean Weighted Lunge (L+R =...

Mobillity: 6.45 and 7.30am Weightlifting: 9.30am A) Heavy-ish "Grace" For time: 30 Clean and Jerk (80/60kg) or B) "Desforges" 5 rounds for time: 12 Deadlift (102.5/70kg) 20 Pull-Ups 12 Clean and Jerk (62.5/45kg) 20 Knees-to-Elbows WOD: 7.30 and 8.30am "Lumberjack 20" 20 Deadlift (125/85kg) 400m Run 20 Kettlebell Swings (32/24kg) 400m Run 20 Overhead Squats (52.5/40kg) 400m Run 20 Burpees 400m Run 20 Chest-to-Bar Pull-ups 400m Run 20 Box Jumps (24/20") 400m...

There's less than one week to go for the Healthy Habits and 1000 Burpees Challenge. Stay strong, see it through. A little heads up for the Saturday morning classes: We'll be running the regular Benchmark/Hero workout options in the 7.30am and 8.30am classes, and the weightlifting...

Mobility 6.15pm WOD For time: 21-15-9 Cleans (52.5/35kg) [^62.5/45kg] Toes-to-Bar [^12-9-6 Bar Muscle-Ups) + 50 Double-Unders per round [^Unbroken] httpv://www.youtube.com/watch?v=Un1PDhrU3h0...

- Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes: 5 Shoulder to Overhead (52.5, 35kg) 10 Deadlift (52.5, 35kg) 15 Box Jumps (24, 20") Compare to March 16, 2013. - Then either: Deadlift 3 x 3 x 90% of 1 RM or 3 x 8 x 75% of 1RM Very...

Mobility 6.15pm WOD 5 rounds for time: 400m Run 2 Rope Climbs (Bring long socks) 25 Pushups Compare to March 28, 2013. [caption id="attachment_4999" align="aligncenter" width="538"] Team CFK at the Broadbeach Bash[/caption]...

Press 3 RM Push Press 3RM AMRAP in 10 minutes: 8 KB Ground-to-Overhead 8 Pistols 8 Hollow Rocks [caption id="attachment_4993" align="aligncenter" width="392"] Sumi Adventure Ninja[/caption]...

Mobility 6.45am 7.30am Weightlifting 9.30am WOD A) “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) or B) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) [caption id="attachment_4982" align="aligncenter" width="560"] Ian with about 1000m to go for the half marathon. Lazy Friday at the gym.[/caption]...

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