Daily WOD

Tuesday, 22/10/13

Mobility 6.15pm WOD 5 rounds for time: 400m Run 2 Rope Climbs (Bring long socks) 25 Pushups Compare to March 28, 2013. [caption id="attachment_4999" align="aligncenter" width="538"] Team CFK at the Broadbeach Bash[/caption]...

Monday, 21/10/13

Press 3 RM Push Press 3RM AMRAP in 10 minutes: 8 KB Ground-to-Overhead 8 Pistols 8 Hollow Rocks [caption id="attachment_4993" align="aligncenter" width="392"] Sumi Adventure Ninja[/caption]...

Sunday, 20/10/13 – Rest Day

[caption id="attachment_4987" align="aligncenter" width="630"] Mike, Rob, Celia rest[/caption]...

Saturday, 19/10/13

Mobility 6.45am 7.30am Weightlifting 9.30am 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_4982" align="aligncenter" width="560"] Ian with about 1000m to go for the half marathon. Lazy Friday at the gym.[/caption]...

Friday, 18/10/13

For time: Row 1000m 1-2-3-4-5-6-7-8-9-10  SDHP (52.5/35kg) 10-9-8-7-6-5-4-3-2-1  Front Squat (52.5/35kg) Run 1000m httpv://www.youtube.com/watch?v=nBmgcfUZv14...

Thursday, 17/10/13

Mobility 6.15pm WOD 5 rounds for time: 5 Deadlifts (125/80kg) (^150/100kg) 10 HSPU (^6" Deficit) 15 Pull-ups (^C2B) 30 Double-Unders (^40 Consecutive) httpv://www.youtube.com/watch?v=OxCwNJOjLbA...

Wednesday, 16/10/13

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees to a target 6" above standing reach 30 Snatches (35/20kg) 30 Burpees 30 Snatches (62.5/35kg) 20 Burpees 30 Snatches (75/45kg) 10 burpees AMRAP Snatches (95/55kg) The action starts at 14:50 httpv://www.youtube.com/watch?v=4z_fayol-SI...

Tuesday, 15/10/13

Mobility 6.15pm WOD A) Back Squat 10 x Bar 8 x 50% of previous 3RM 5 x 75% 3 x 85% 3 x 95% 3 Efforts to hit Max weight B) Hang Clean 3 RM OK, we are half way through October. I hope your count is looking healthier than mine. ...

Monday, 14/10/13

For time: 1200m Run 50 Situps (^ Toes-to-Bar) 800m Run 50 KB Swings (24/16kg)  (^ 32/24kg) 400m Run 50 Double Unders (^ 150 D-U, any set less than 30 consecutive reps doesn't count, except the last one if it gets you to 150) [caption id="attachment_4956" align="aligncenter" width="430"] Errol TG-U[/caption]...

Sunday, 13/10/13 – Rest Day