Daily WOD

Wednesday, 10/12/14

A) For time: 600m Row 600m Run 60 Wall Ball (9/6kg) 200m Row 200m Run 60 Burpees (6" target above standing reach) B) Optional extra work AMRAP in 5 minutes: Strict HSPU or Double KB Shoulder Press httpv://www.youtube.com/watch?v=okhWf_fjt1Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

09 December, 2014 / 3 Comments

Tuesday, 09/12/14

A) Turkish Getup B) 5 rounds for time: 20 Mountain Climbers 15 Ring Rows 10 V-Ups 5 Turkish Getups (24/16kg KB) or (25/15kg DB) ...

08 December, 2014 / 3 Comments

Monday, 08/12/14

Monday night Mobility classes on hold until next year. A) Overhead Squat 3 - 3 - 3 B) Front Squat 3 -3 - 3 C) For time: 25 Squats (^Pistols) 100 Double Unders 25 Squats (^Pistols) *5 minute cutoff Women's final heat begins at 35:00. Men's final heat begins at 1:34:00. httpv://www.youtube.com/watch?v=pcdwynN7F4E...

07 December, 2014 / 4 Comments

Sunday, 08/12/14 – Rest Day

The CFK Allstars team finished in 37th place (out of 56) at the end of a great weekend of competitive fun. Thanks to Jono for volunteering his time to come up for the weekend and be a part of the judging crew, and to the...

07 December, 2014 / 0 Comments

Saturday, 06/12/14

There is no Mobility session today and the Monday night Mobility sessions are on hold until next year, so grab a mobi-buddy and roll, trigger, mash and smash together. The planned schedule for the gym over the Christmas period is currently as follows: Dec 24, Wed. 6...

05 December, 2014 / 1 Comment

Friday, 05/12/14

MOBILITY: There is no Mobility class tomorrow morning and the Monday night Mobility sessions are on hold until next year. Of course, there is still a very large comfortable room with all the tools and mobility vibe for your daily maintenance needs. A) Weighted Pull-Ups 4 x 3 x...

04 December, 2014 / 2 Comments

Thursday, 03/12/14

AMRAP in 20 minutes: 5 Box Jumps (30/24") 10 KB Swings (24/16kg) 15 Double Unders 20 Second Static Hold (options: Handstand - free or wall, Side Plank, Ring Support) httpv://www.youtube.com/watch?v=4GAv1iQ26UM...

03 December, 2014 / 2 Comments

Wednesday, 03/12/14

A) Front Squat - 2 second pause at the bottom of the squat. 4 x 3 x As heavy as possible. Expect this to be significantly less than your regular 3 rep front squat sets. B) Push Press 3RM [caption id="attachment_8042" align="aligncenter" width="377"] Benny and Hoppo in their super suits, investigating the...

02 December, 2014 / 7 Comments

Tuesday, 02/12/14

Last call for shirt / muscle t / singlet orders. If you are keen email Sonia ASAP: sonia@crossfitking.com A) "Zoe" For time: 30 Muscle-Ups or B) AMRAP in 10 minutes: 5 Muscle-Ups (sub Jumping Bar Muscle-Ups) 10 Situps 20 Double-Unders Rest, then C) With a 6 minute time cap For time: 300m Row 30 KB Power Cleans (alt. 1 x 24/16kg) 30...

01 December, 2014 / 3 Comments

Monday, 01/12/14

Rotating EMOM for 31 minutes (AMRAP Burpees) A) 3 Overhead Squats (62.5/45kg) B) 6 Power Cleans (62.5/45kg) C) AMRAP Burpees Minute 15:00 - 15:59 - Plank *Scoring: Total Burpees - (Seconds missed during in the Plank + Reps missed) = Final Score eg. If I complete 102 Burpees through the workout but lost...

30 November, 2014 / 7 Comments