Daily WOD

Every three minutes, for ten rounds, complete: 10 Kettlebell Swings (24/16kg) 10 Pushups 5 Deadlifts @70% of 1RM (60% for novice/intermediate) For extra challenge: > Increase KB weight > Deficit Pushups > Add 4 Muscle-ups every second round httpv://www.youtube.com/watch?v=ME7fwQ1jnm0 Some rad Party Pants Dan!...

MOBILITY 6.45-7.30am 7.30-8.15am WOD (A, B or C) A) “Fran” (Yes, again. An opportunity to go even better!) For time: 21-15-9 Thrusters (43/30kg) Pullups B) Heavy “Fran” For time: 15-12-9 Thrusters (61/43kg) Pullups (20/15kg) C) “Michael” 3 rounds for time: 800m Run 50 Back Extensions 50 Situps [caption id="attachment_4413" align="aligncenter" width="640"] Jamie E[/caption]...

“Whitten” 5 Rounds for time… 22 Kettlebell Swings (32/24kg) 22 Box Jumps (24/20") Run 400m 22 Burpees 22 Wall Ball (9/6kg) Novice - 20 minute time cap Intermediate - 30 minute time cap [caption id="attachment_4409" align="aligncenter" width="503"] Marc G, Sharelle[/caption]...

-For time: 500m Row -Back Squats Heavy 3's + 30 Ring Rows, 30 Deficit Pushups [caption id="attachment_4406" align="aligncenter" width="800"] Our Healthy Habits Challenge winners:Rich Fr and Smithy (not Oz and Camo)[/caption]...

-Mayhem- (2 Rnds) For time: 20 SDHP (50/35kg) 30 Situps 40 Double-unders 20 Shoulder-to-Overhead (50/35kg) 30 Situps 40 Double-unders 20 Front Squats (50/35kg) 30 Situps 40 Double-unders (Rx+ = additional 20 Thrusters (50/35kg) + 50 Unbroken Double-Unders) httpv://www.youtube.com/watch?v=WmokZrAdIxc...

MOBILITY 6.15-7.00pm WOD - Clean and Jerk 7-7-5-5-3-3-1-1 All sets are single reps. Develop a routine, get comfortable with it, own it. - On the minute for 10 minutes: 3 Jerks 5 Deadlifts httpv://www.youtube.com/watch?v=KB3aywSbjhc...

8am Open Gym only "Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run [caption id="attachment_4393" align="aligncenter" width="640"] Killer[/caption]...

MONDAY PUBLIC HOLIDAY - Open Gym 8am only MOBILITY 6.45-7.30am 7.30-8.15am The CFK Online Whiteboard is live! If you have indicated that you wish to use this resource by putting your name and email address on the board at the gym and you are unable to log in let...

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