Daily WOD

- 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...

MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD "Kalsu" For time 100 Thrusters (61/43kg) -Begin each minute with 5 Burpees -25 minute cut-off -Scaling and modification options will be provided [caption id="attachment_4705" align="aligncenter" width="626"] Krusher and Leighton[/caption]...

3 Rounds For time: 5 Cleans (70/50kg) 10 Box Jumps (30/24") 15 Kettlebell Swings (32/24kg) 10 Hand-release Pushups 5 Muscle-Ups [caption id="attachment_4700" align="aligncenter" width="626"] Jess, Brooke and Eleni[/caption]...

MOBILITY 6.15 - 7.00pm - Weighted Pull-ups 5-5-3-3-1-1-1 - Front Squat 8 x 3 x 85% of 1RM [caption id="attachment_4696" align="aligncenter" width="512"] Tracey M[/caption]...

If you would like to access the CFK Online PB Board and you have forgotten your email/password or you have not been entered into the system send me an email and I will sort it out for you. WOD For time: "Diane"  + "Helen" + "Randy" 30 minute cutoff. For...

MOBILITY 6.15-7.00pm - Jerk from Racks - Mini-Metcon Work : Rest 45 : 15 seconds 2 rounds for total reps Med Ball Cleans (9/6kg) Shoot-thrus (Forward + Back = 2 reps) Double Unders (If you consistently hit 30+ continuous du's divide your total by 5 to calculate your reps for that station, if you...

AMRAP in 20 minutes: 10 Thrusters (45/30kg) 200m Run 10 Pull-ups 200m Run [caption id="attachment_4681" align="aligncenter" width="584"] Sammy H[/caption]...

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