Daily WOD

CrossFit - 5, 6, 9.30am, 4pm. Open Gym - 5pm.   For time:   5 x 60 Double Unders 15 Pushups 10 Deadlifts (110/80kg)   rest 5 minutes   400m Run 40 Wall Balls (9/6kg)   rest 5 minutes   5 x 20 Calories 15 Hang Power Cleans (50/35kg) 10 Front squats (50/35kg) ...

7am CrossFit 8am CrossFit   A) 2 x AMRAP in 10 minutes:   1) 100 Double Unders 20 Box Stepups (24/20". 20/15kg) 30 Alternating Dumbbell Snatches (20/15kg)   2) 10 HSPU 20 Calories 30 Situps   or   B) Superset 12-11-10-9-8-7-6-5-4-3-2-1 Bench Presses Deadlifts   or   C) 12 Days of CFK Christmas - refer to yesterday's post   ...

**Additional times available today. The CFK Christmas WOD will also be programmed for tomorrow (Tuesday) in case you miss it today (Monday), as well as a different Option B. Class schedule: - 5am, 6am CrossFit - 7am Open Gym - 9.30am CrossFit - 5pm CrossFit - 6pm Open Gym   A) 12 Days of...

A) AMRAP in 20 mins: 2 minute Plank 20 Shoulder-to-Overhead (60/40kg) 20 Toes-to-Bar 20 Calories 20 Front Squats (60/40kg)   or   B) With a continuously running clock complete 5 thrusters every minute:   0 - 5 (35/25kg) 5 - 10 (42.5/30kg) 10 - 15 (52.5/35kg) 15 - 20 (62.5/42.5kg) 20 - 25 (70/47.5kg) 25 - 30 (80/52.5kg) 30 - 35 (90/57.5kg) 35 -...

"Bradley"   10 rounds for time:   100m Run 10 Pull-Ups 100m Run 10 Burpees (6")   - 30 seconds rest ...

Normal classes this afternoon at 4, 5 and 6pm (no kids class).   A) Snatch   1-1-1-1-1-1-1-1   B) AMRAP in 10 minutes: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats (62.5/45kg) 50 Double Unders   ...

A) AMRAP in 8 minutes: 3 Deadlifts @70% 3 Strict Pull-Ups 6 Pushups   B) EMOM x 8 5 Dips + 5 Box Jumps   C) EMOM x 8 5 DB Hang Clusters   ...

For time:   600m Row or Run   18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)   600m Row or Run   12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)     ...

“Artie”   AMRAP in 20 minutes:   5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

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