Daily WOD

Thursday, 09/10/14

4 rounds for time: 10 Muscle-Ups 15 Box Stepovers (24/20". 2 x 20/15kg DBs, KBs or Weight Plates) 15 Hand Release Pushups 40 D-Us [caption id="attachment_7561" align="aligncenter" width="640"] Clauto[/caption] ...

08 October, 2014 / 3 Comments

Wednesday, 08/10/14

2 x 10 minute AMRAPS A) 8 Wall Ball (9/6kg to 11.5/10') 2 Deadlifts (Advanced @85%, Intermediate @75%, Beginner @70% or less) 100m Run (10m = 1 rep) B) 6 Alternating KB Power Clean + Lunge (= 12 reps. 24/16kg) 8 Calories (Rower) [caption id="attachment_7552" align="aligncenter" width="640"] Greg and Lenny[/caption]...

07 October, 2014 / 5 Comments

Tuesday, 07/10/14

A) Push Press 4 x 5 x 80% of 1RM B) 3 rounds for time *: 20 Situps (^ T2B) 20 Russian KB Swings (24/16kg) (^32/24kg) 40 Double Unders (^ UB) * 9 minute time cap [caption id="attachment_7543" align="aligncenter" width="427"] Sue S[/caption]...

06 October, 2014 / 6 Comments

Monday, 06/10/14

8am class only. No other classes. Well done to 0%, the CFK team that finished 7th at the Semper Paratus Teams event over the weekend. Thanks to Rob Noy and his crew for putting on another quality comp and thanks also to everyone from our box...

05 October, 2014 / 1 Comment

Sunday, 05/10/14

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only - It's going to be another tough Hero WOD. If you missed "Murph" on Saturday you can have a go at it on Monday as another option. We've got a team competing at the Semper Paratus Team event at CrossFit...

04 October, 2014 / 0 Comments

Saturday, 04/10/14

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only. No Mobility class today. The mobicurse has struck Billi down with the flu. SKILLS - 7.00am. Special time this week to cater for the early risers. - Crossover Symmetry WOD -7.30, 8.30am “Murph” For time: 1.6 km Run 100 Pull-Ups 200 Pushups 300 Squats 1.6 km Run Rx+ wear a 10/5kg vest Scaling...

03 October, 2014 / 2 Comments

Friday, 03/10/14

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only. WOD Rotating OTM for 21 minutes: A) 4 Muscle-Ups B) 8 Deadlifts @ 60% of 1RM C) 12 Calories on the Rower Subs and scaling for the Muscle-Ups: - 4 Jumping Bar Muscle-Ups - 4 Transitions - 8 Ring Rows + 4 Ring Dips Optional extra work. - If you've got plenty...

02 October, 2014 / 4 Comments

Thursday, 02/10/14

Clean and Jerk 2-2-2-2-2-2-2-2-2-2 - Each set is two single lifts. (Not touch'n'go) - Both reps must be solid before adding weight. httpv://www.youtube.com/watch?v=SQncxXAlBFE...

01 October, 2014 / 2 Comments

Wednesday, 01/10/14

Partner WODs A) AMRAP in 12 minutes: 30 Double Unders 15 Power Snatches (35/25kg) Each partner completes a full round and must tag the other partner before they begin their round. B) For time: 150 Russian Kettlebell Swings (24/16kg. alt. 10 reps each) (^32/24kg) 100 Box Jumps (alt. 24/20") (^30/24") 50 Push Press (40/30kg. alt....

30 September, 2014 / 3 Comments

Tuesday, 30/09/14

Mo-Billi-ty 6.15pm There are set tasks for each of these stations. These tasks will be explained at the gym. GHD Prowler Farmer's Walk Parallettes Parallel Bars Tyre Flips And now for something (almost) completely different...

29 September, 2014 / 4 Comments