Daily WOD

MOBILITY 7.30am TECH and SKILLS 9.30am - Kettlebell Work (This will pick up where we left off last week. All are welcome even if you missed last week.) WOD 6.30, 7.30, 8.30am A) “Eva” 5 rounds for time: 800m Run 30 Kettlebell Swings (32/24kg) 30 Pullups or B) 5 rounds for time: 800m Run 15 Med Ball Cleans (9/6kg) 15 V-Ups httpv://www.youtube.com/watch?v=0JHQqsE-rxM...

A) Clean 1 RM B) OTM for 10 minutes 2 Cleans @ 80% of 1RM 5 Lateral Burpees httpv://www.youtube.com/watch?v=wP_4tYWTeLQ...

Mobility 6.15pm 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_5705" align="aligncenter" width="512"] 5am Crew[/caption]...

3 x 5 minute AMRAPs. Two minute rest between each. A) 10 Wall Ball (9/6kg) 20 Double Unders B) 10 x 5m Shuttles (Forwards and Backwards) 20 Kettlebell Snatches (24/16kg) C) 10 Calorie Row 20 Pushups [caption id="attachment_5698" align="aligncenter" width="512"] Karsten[/caption]...

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...

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