Daily WOD

Tuesday, 09/09/14

Partner WOD A= Partner A B= Partner B For time: A - 400m Run B - 100 Double Unders Then A completes 5 reps of each movement while B rests. Then B completes 5 reps of each movement while A rests. Continue alternating in this fashion until the reps are complete. 100 Pull-Ups 100...

08 September, 2014 / 6 Comments

Monday, 08/09/14

Mo-Billi-ty 6.15pm WOD A) Power Clean 15 minutes to work up to a heavy touch'n'go for 3 B) For time: 21-15-9 Power Clean (45/30kg) (^62.5/45kg) HSPU (^Strict) [caption id="attachment_7315" align="aligncenter" width="430"] GT[/caption]...

07 September, 2014 / 6 Comments

Sunday, 07/09/14 – Rest Day

Happy Father's Day to all of the CFK Dads out there, especially to the ones for whom this is the first year of holding that title. ...

06 September, 2014 / 0 Comments

Saturday, 06/09/14

Skills - 9.30am - KB Clean and Jerk - "Jag 28" - Partner WOD or Solo WOD 7.30, 8.30am A) "Loredo" (Partner WOD or Solo) Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run or B) “Tyler” 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) [caption id="attachment_7307" align="aligncenter" width="461"] Gemma[/caption]...

05 September, 2014 / 1 Comment

Friday, 05/09/14

"Christine" 3 rounds for time: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20". Old school plyo jumps allowed) ...

04 September, 2014 / 9 Comments

Thursday, 04/09/14

A) Thrusters / Ring Rows (Sub KB Swings if your biceps are needing a break) 5 x 7 / 10 B) For time: 400m Med Ball Carry (9/6kg) 200 Double Unders (7 minute time cap) [caption id="attachment_7292" align="aligncenter" width="430"] Julie N[/caption]...

03 September, 2014 / 2 Comments

Wednesday, 03/09/14

A) AMRAP in 8 minutes: 3 Rope Climbs 5 Renegade Rows 7 Situps B) AMRAP in 8 minutes: 3 Shoot-throughs 5 Deadball (Hip to Shoulder) 7 Toes-to-Bar C) Handstand Walk Practice - This station will also have alternative exercises and progressions towards the Handstand walk. There will be something suitable for everyone to work on. Final heat of...

02 September, 2014 / 3 Comments

Tuesday, 02/09/14

3 rounds for time: 400m Run 21 Pull-Ups 12 Hang Snatch (45/30kg) [caption id="attachment_7274" align="aligncenter" width="344"] Frenchy[/caption]...

01 September, 2014 / 2 Comments

Monday, 01/09/14

Mo-Billi-ty 6.15pm A) Deadlift / Weighted Pushups 5 x 7 / 10 - Deadlift @75% of 1RM - Weighted Pushups: increment across the sets B) For time: 500m Row 50 Wall Ball (9/6kg) (7 minute time cap) [caption id="attachment_7264" align="aligncenter" width="426"] Dave C with that familiar expression.[/caption]...

31 August, 2014 / 3 Comments

Sunday, 31/08/14

All the best to Mercedes, Maddy, Keith and Chad competing in the beginner's comp at CrossFit Nouveau today. Rip in guys! httpv://www.youtube.com/watch?v=cc1ghGBq9JU...

30 August, 2014 / 0 Comments