Daily WOD

Tuesday, 16/09/14

HAPPY BIRTHDAY PAIGE!! For time: 1000m Row Then 2 rounds of 50 Double Unders 40 KB Power Cleans (alt. 24/16kg) 30 Box Jumps (24/20") 20 Toes-to-Bar Then 1000m Run (An upscale version is on the board)    ...

Monday, 15/09/14

Mo-Billi-ty 6.15pm WOD A) Power Snatch 15 minutes to work up to a heavy triple B) "Isabel" For time: 30 Snatches (62.5/45kg) httpv://www.youtube.com/watch?v=NhBzB0cxQQc...

Sunday, 14/09/14 – Rest Day

Saturday, 13/09/14

NO MOBILITY OR SKILLS CLASSES SCHEDULED TODAY WOD 7.30, 8.30am “Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest  ...

Friday, 12/09/14

Rotate thought the following stations on the minute for a total of 18 minutes: A) 10 KB Swings (32/24") Optional extra - 10 Pushups B) 10 Toes-to-Bar Optional extra - 10 Jumping Lunges C) 200m Run [caption id="attachment_7351" align="aligncenter" width="640"] Errol[/caption]  ...

Thursday, 11/09/14

3 x 6 minute AMRAPS A) 5 Bench Presses @60% of 1RM 10 Box Jumpovers (24/20") B) 5 Deadlifts @ 60% of 1RM 10 OA DB Thrusters (20/15kg. 5 x LH, 5 x RH) C) 5 Burpees over the Rower (over the slide section, not the flywheel, just in case you were wondering) 10...

Wednesday, 10/09/14

Every 2 minutes for five sets: 3 x 80% A) Overhead Squat 5 minutes to transition, then every 2 minutes for five sets: 3 x 80% B) Back Squat httpv://www.youtube.com/watch?v=fKr8-HkIAsw...

Tuesday, 09/09/14

Partner WOD A= Partner A B= Partner B For time: A - 400m Run B - 100 Double Unders Then A completes 5 reps of each movement while B rests. Then B completes 5 reps of each movement while A rests. Continue alternating in this fashion until the reps are complete. 100 Pull-Ups 100...

Monday, 08/09/14

Mo-Billi-ty 6.15pm WOD A) Power Clean 15 minutes to work up to a heavy touch'n'go for 3 B) For time: 21-15-9 Power Clean (45/30kg) (^62.5/45kg) HSPU (^Strict) [caption id="attachment_7315" align="aligncenter" width="430"] GT[/caption]...

Sunday, 07/09/14 – Rest Day

Happy Father's Day to all of the CFK Dads out there, especially to the ones for whom this is the first year of holding that title.  ...