Daily WOD

For time: 1 km Row 30 Situps 3 Rope Climbs 800m Run 30 Situps 6 Bar Muscle-Ups 400m Run 30 Situps 12 Handstand Pushups  ...

Front Squat 5-5-5-3-3-3-2-2-1-1 Ten rounds for time of: 5 Burpees 10 KB swings (24/16kg) 20 Double Unders One of our quiet achievers has left the box. Sabrina has been a regular early morning member since late last year and always brought a sense of nervous calm with her to the...

Power Snatch 2-2-2 AMRAP in 15 minutes with bar loaded at 80% of 2RM: 4 Power Snatch 6 2-fer-1's 8 Weighted Situps with Med Ball Gymnastics - Front and Back levers John Pidgeon's home gym. Where do you work out when you're not working in at CFK? Send us a photo....

Look carefully at the following options available to you and try to come to the gym with a plan of attack. Of course further scaling options will be considered on an individual basis. As a rough guide the full workout should be manageable in the...

Weather permitting: “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups Weightlifting -Hang Power Clean ...

Overhead Squat -Work up to 1 RM Back Squat -Work up to 1 RM Weighted Pullup -Work up to 1 RM ...

Partner WOD Partners alternate between exercises. Only one partner is completing reps at any given point in time. ie. In round 1 Partner A does 10 Wall Ball, immediately followed by Partner B doing 10 T2B, immediately followed by Partner A doing 10 Box Jumps, immediately...

Congratulations to Rob Noy and his team of helpers at CrossFit CrossAxed for hosting their first games day. There was something for everyone and the finals were very exciting to watch. Thank-you very much to all the CFK members who came out on the day...

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