Daily WOD

Monday, 08/12/14

Monday night Mobility classes on hold until next year. A) Overhead Squat 3 - 3 - 3 B) Front Squat 3 -3 - 3 C) For time: 25 Squats (^Pistols) 100 Double Unders 25 Squats (^Pistols) *5 minute cutoff Women's final heat begins at 35:00. Men's final heat begins at 1:34:00. httpv://www.youtube.com/watch?v=pcdwynN7F4E...

Sunday, 08/12/14 – Rest Day

The CFK Allstars team finished in 37th place (out of 56) at the end of a great weekend of competitive fun. Thanks to Jono for volunteering his time to come up for the weekend and be a part of the judging crew, and to the...

Saturday, 06/12/14

There is no Mobility session today and the Monday night Mobility sessions are on hold until next year, so grab a mobi-buddy and roll, trigger, mash and smash together. The planned schedule for the gym over the Christmas period is currently as follows: Dec 24, Wed. 6...

Friday, 05/12/14

MOBILITY: There is no Mobility class tomorrow morning and the Monday night Mobility sessions are on hold until next year. Of course, there is still a very large comfortable room with all the tools and mobility vibe for your daily maintenance needs.  A) Weighted Pull-Ups 4 x 3 x...

Thursday, 03/12/14

AMRAP in 20 minutes: 5 Box Jumps (30/24") 10 KB Swings (24/16kg) 15 Double Unders 20 Second Static Hold (options: Handstand - free or wall, Side Plank, Ring Support) httpv://www.youtube.com/watch?v=4GAv1iQ26UM...

Wednesday, 03/12/14

A) Front Squat - 2 second pause at the bottom of the squat. 4 x 3 x As heavy as possible. Expect this to be significantly less than your regular 3 rep front squat sets. B) Push Press 3RM [caption id="attachment_8042" align="aligncenter" width="377"] Benny and Hoppo in their super suits, investigating the...

Tuesday, 02/12/14

Last call for shirt / muscle t / singlet orders. If you are keen email Sonia ASAP: sonia@crossfitking.com A) "Zoe" For time: 30 Muscle-Ups or B) AMRAP in 10 minutes: 5 Muscle-Ups (sub Jumping Bar Muscle-Ups) 10 Situps 20 Double-Unders Rest, then C) With a 6 minute time cap For time: 300m Row 30 KB Power Cleans (alt. 1 x 24/16kg) 30...

Monday, 01/12/14

Rotating EMOM for 31 minutes (AMRAP Burpees) A) 3 Overhead Squats (62.5/45kg) B) 6 Power Cleans (62.5/45kg) C) AMRAP Burpees Minute 15:00 - 15:59 - Plank *Scoring: Total Burpees - (Seconds missed during in the Plank + Reps missed) = Final Score eg. If I complete 102 Burpees through the workout but lost...

Sunday, 30/11/14 – Rest Day

Saturday, 29/11/14

“Bradshaw” 10 rounds for time: 3 Handstand Pushups 6 Deadlifts (102.5/70kg) 12 Pull-ups 24 Double Unders ...