Daily WOD

I was disappointed when the gym here at our Straddie hotel only had a selection of cardio machines, and then I walked around the corner and got very excited - a real gym! ...

MOBILITY 6.45-7.30am only NB: No Mobility class at 7.30am WEIGHTLIFTING 9.30-10.30am WOD “Hotshots 19" Six rounds for time of: 30 Squats 19 Power Cleans (62.5/45) 7 Strict Pull-ups 400m Run httpv://www.youtube.com/watch?v=LKBVr33tHM0 httpv://www.youtube.com/watch?v=6VwBYBoleX8...

For time: 1000m Row 30 Wall Ball (9/6kg) 30 SDHP (40/30kg) 800m Run 20 Wall Ball 20 SDHP 400m KB Carry (1 x 24/16kg KB) 10 Wall Ball 10 SDHP httpv://www.youtube.com/watch?v=hHwDYW8Rmzw&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

MOBILITY 6.15-7.00pm A) For time (5 minute time cap): 50 KB Swings (32/24kg) 25 Strict Pull-ups B) For time: 100 Double-unders 800m Run Then 4 rounds of 15 Situps 10 Toes-to-Bar 5 Strict HSPU 800m Run 100 Double-unders If your abs are a bit too tender for another blast after the Jess special we will find substitutions for you. httpv://www.youtube.com/watch?v=zcTFcTa9Jo8...

- See Saw KB Bench Press 10-10-10 (L+R = 1) Plus the Jess abs special between sets. - Front Squat 2 x 7 x 75% of 1RM (intermediate 70%, novice bar) 4 x 5 x 80% (int 75%, nov 50%) 3 x 3 x 85% (int 80%, nov 70%) 3 x 3...

MOBILITY 6.15-7.00pm - Snatch 1 RM - "Isabel" For time: 30 Snatches (62.5/45kg) httpv://www.youtube.com/watch?v=TAZgiahlvjs...

- 15 minutes to find touch'n'go 1RM Power Clean + Clean + Clean Thruster - AMRAP in 12 minutes at 50% of 1RM 3 Thrusters 5 Burpees 5 Front Squats 5 Burpees 7 SDHP 5 Burpees 50 Double-unders (80 reps per round. Post score as total reps, indicate weight) Language warning in the lyrics. httpv://www.youtube.com/watch?v=0xSYcQf7JFA...

Congratulations to the CFK team that competed in the Brass Monkey Challenge (Toowoomba WODstock event) on Saturday. They finished the day in second place - sensational effort! [caption id="attachment_4736" align="aligncenter" width="640"] Tim S, Killer, Chris H, K*,Scharfty and Paige.[/caption]...

All the best to everyone competing in the WODSTOCK event in Toowoomba today. MOBILITY 6.45-7.00am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD "Badger" 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run OR "DT" 5 rounds for time: 12 Deadlift (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerk (70/47.5kg) httpv://www.youtube.com/watch?v=5vA_MTu3wmc...

Alternating OTM for 20 minutes 10 Push Press (52.5/35kg) 15 Russian Kettlebell Swings (32/24kg) 2 Burpee penalty for each rep not completed within the time allocated. httpv://www.youtube.com/watch?v=pLsKeBcVnLk...

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