Daily WOD

For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings (24/16kg) 40 Pull-ups 30 Handstand push-ups Thanks to CFHQ (and Jono) for the workout. httpv://www.youtube.com/watch?v=N0PYAF5LZus...

Clean and Jerk 1-1-1-1-1 (Incrementing weight) "Grace" For time: 30 Clean and Jerk (60/40Kg) httpv://www.youtube.com/watch?v=euv5Vvz_5dc...

For those of you who missed it on Saturday: “Fight Gone Bad” 3 rounds for total reps: Wall Ball (10/6kg) SDHP (35/25kg) Box Jumps 20” Push Press (35/25kg) Row (calories) 1 minute per station for max reps. No rest between stations, 1 minute rest between each round. For those of you who didn't: “Michael” 3 rounds...

Unfortunately the planned State of Origin night at CFK has had to be cancelled due to technical difficulties. Also, there is no Running Group on this Sunday. CrossFit “Fight Gone Bad” 3 rounds for total reps: Wall Ball (10/6kg) SDHP (35/25kg) Box Jumps 20” Push Press (35/25kg) Row (calories) 1 minute per station for...

Unfortunately the planned State of Origin night at CFK has had to be cancelled due to technical difficulties. Also, there is no Running Group on this Sunday. For total accumulated time: 2 x 500m Row. Record best time. 5 Rope Climbs for time. 50 Wall Ball for time. 100 Double...

Tonight is Leigh's final coaching session at CFK before he and Nadia move back to Melbourne. We would like to sincerely thank him for his contribution to the gym and wish him well for the future. Press 5-5-5 AMRAP in 15 minutes: 30 Double Unders 5 Burpee Box Jumps...

For time: 1.6 km Run 20 KB Swings 15 KB Pushups 10 Turkish Getups 800m Run 20 KB Swings 15 KB Pushups 10 Turkish Getups 400m Run 20 KB Swings 15 KB Pushups 10 Turkish Getups  ...

“Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups Compare to last time.  ...

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