Daily WOD

A) Press 5-5-5 B) 5 rounds for time: 5 KB Power Clean + Push Press (LH) (24/16kg) (^32/24kg) 5 KB Power Clean + Push Press (RH) (24/16kg) (^32/24kg) 10 Kick Back Burpee Box Jumps (24/20") (^Full Burpee) [caption id="attachment_6820" align="aligncenter" width="640"] Sumi guns[/caption]...

It was a big day at the gym on Sunday. Many many thanks to everyone that came along and invested their Sunday time and energy into the numerous tasks on the to do list, including the lunch time bbq. Improvements were made to the front...

Today is Niall's last day as a full time member at CFK before he heads off to Melbourne. Sinead will be joining him. We will miss both of them, particularly at their regular time slot of 6am. They will no doubt enjoy throwing down at...

5 rounds for time: 5 Deadlifts @ 75% of 1RM 30 Squats 20 Pushups 10 Chest-to-Bar Pull-Ups [caption id="attachment_6793" align="aligncenter" width="640"] Steve H[/caption]...

A) Hang Snatch 3RM B) OTM for 10 minutes 3 Hang Power Snatches @ 60% of above 20 Double Unders httpv://www.youtube.com/watch?v=Bj0mXOl_HWA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Front Squat 3-3-3-3 @ 90% of 1RM B) For total reps Tabata (4 cycles per station) Row (Cals) Sit-ups 5m Three Point Shuttles [caption id="attachment_6779" align="aligncenter" width="427"] Foxy[/caption]...

For time 5 rounds of: 7 Strict Pull-Ups (^Muscle-Ups) 14 Box Jumps (30/24") 21 Alternating KB Power Cleans (1 x 24/16kg) + 2km Run ...

A) Every 90 seconds for 5 rounds: 5 Power Cleans @ 70% + 1 Rope Climb or 10 second Hang B) War on the Western Front 2 WOD #3 AMRAP in 10 minutes: 50 Double Unders 40 Wall Ball (9/6kg) 30 KB Swings (24/16kg) 20 Toes-to-Bar 10 Front Rack Lunges (60/40kg) [caption id="attachment_6758" align="aligncenter" width="427"] Jen G[/caption]...

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