Daily WOD

MOBILITY 6.15-7.00pm - Snatch 1 RM - "Isabel" For time: 30 Snatches (62.5/45kg) httpv://www.youtube.com/watch?v=TAZgiahlvjs...

- 15 minutes to find touch'n'go 1RM Power Clean + Clean + Clean Thruster - AMRAP in 12 minutes at 50% of 1RM 3 Thrusters 5 Burpees 5 Front Squats 5 Burpees 7 SDHP 5 Burpees 50 Double-unders (80 reps per round. Post score as total reps, indicate weight) Language warning in the lyrics. httpv://www.youtube.com/watch?v=0xSYcQf7JFA...

Congratulations to the CFK team that competed in the Brass Monkey Challenge (Toowoomba WODstock event) on Saturday. They finished the day in second place - sensational effort! [caption id="attachment_4736" align="aligncenter" width="640"] Tim S, Killer, Chris H, K*,Scharfty and Paige.[/caption]...

All the best to everyone competing in the WODSTOCK event in Toowoomba today. MOBILITY 6.45-7.00am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD "Badger" 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run OR "DT" 5 rounds for time: 12 Deadlift (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerk (70/47.5kg) httpv://www.youtube.com/watch?v=5vA_MTu3wmc...

Alternating OTM for 20 minutes 10 Push Press (52.5/35kg) 15 Russian Kettlebell Swings (32/24kg) 2 Burpee penalty for each rep not completed within the time allocated. httpv://www.youtube.com/watch?v=pLsKeBcVnLk...

MOBILITY 6.15-7.00pm "JJ" 1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushup (5") OR "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (Old School. 24/20") 30 Wall Ball (9/6kg) [caption id="attachment_4721" align="aligncenter" width="682"] Happy Birthday Jess[/caption] [caption id="attachment_4724" align="aligncenter" width="312"] and Kellie (K*)[/caption]    ...

- 2km Row - Deadlift 2 x 7 x 75% 4 x 5 x 80% 3 x 3 x 85% 3 x 3 x 90% [caption id="attachment_4716" align="aligncenter" width="368"] To all the recent arrivals - have you got your first M-U yet?[/caption]...

MOBILITY 6.15-7.00pm WOD A) For max load: 1 Power Clean + 2 Push Press + 5 Front Squats + 1 Push or Split Jerk B) With a time cap of 15 minutes: 800m Run Then AMRAP 10 Pushups 10 Box Jumps (24/20") 10 Situps [caption id="attachment_4713" align="aligncenter" width="626"] Josh A[/caption]...

- Snatch 15 minutes Experienced - work to heavy reps Novice - Hang Power Snatch - For time: 3-6-9-12-15 Power Snatch (45/30kg) 6-12-18-24-30 Toes-to-Bar Cash out: 100 Double Unders httpv://www.youtube.com/watch?v=hVTYRjSDyC4 Worth watching this again....

[caption id="attachment_4708" align="aligncenter" width="667"] And then EXPLODE into triple extension!! Yo, Leighton, explode into triple extension!! Leighton, explode!! Leighton, hey Leighton, don't leave me hangin'. Leighton...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.