Daily WOD

Saturday, 12/04/14

All the best to the teams from CFK competing at The Fittest 3 competition today, and to any members teaming up with other buddies. MOBILITY 7.30am NO SKILLS SESSION TODAY - We have cancelled the skills session to allow for an extended Healthy Habits information session. HEALTHY HABITS 9.30am WOD A) AMRAP in...

11 April, 2014 / 0 Comments

Friday, 11/04/14

A) Strict Press 3-3-3-3-3-3 Off the deck B) AMRAP in 4 minutes: 10 Squats 10 Mtn Climbers 10 Box Jumpovers httpv://www.youtube.com/watch?v=RBkv2k9ayYI&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

10 April, 2014 / 4 Comments

Thursday, 10/04/14

A) Power Snatch 1RM B) OTM for 10 minutes 5 Hang Power Snatches @ 50-60% of 1 RM [caption id="attachment_6143" align="aligncenter" width="640"] Saturday partner WOD[/caption]...

09 April, 2014 / 0 Comments

Wednesday, 09/04/14

20 minute cutoff for both options A) 5 rounds for time: 30 Double Unders 7 Mini Big Dogs (1 Muscle-Up + extra dip) 21 Calorie Row or B) 5 rounds for time: 30 Double Unders 7 Strict Pull-Ups 14 Pushups 21 Wall Ball (9/6kg) [caption id="attachment_6137" align="aligncenter" width="576"] Lans[/caption]...

08 April, 2014 / 0 Comments

Tuesday, 08/04/14

Back Squat 6 x 3 x 80 - 90% of 1RM "The Seven" would take him a while at this pace, but a fair effort nonetheless at 190kg. httpv://www.youtube.com/watch?v=TX3qgBN_wf4...

07 April, 2014 / 0 Comments

Monday, 07/04/14

Happy Birthday Krusher! However this is Hunty's birthday WOD request, so Happy Birthday Hunty too, may your fellow members allow you to live. This is a tough workout. If you are going to attack it as Rx'd (experienced, regular Rx'd athletes only) you will need to...

06 April, 2014 / 6 Comments

Sunday, 06/04/14 – Rest Day

httpv://www.youtube.com/watch?v=46EDDftgFZI...

05 April, 2014 / 0 Comments

Saturday, 05/04/14

CLASSES RETURN TO THE NORMAL SCHEDULE MOBILITY 7.30am TECHNIQUE AND SKILLS 9.30am - GHD - Muscle-Ups WOD 6.30, 7.30, 8.30am “Filthy Fifty” For time: 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders [caption id="attachment_6113" align="aligncenter" width="576"] Caption?[/caption] ...

04 April, 2014 / 0 Comments

Friday, 04/04/14

For time: 800m Row 15 Shoulder to Overhead (55/35kg) (^70/47.5kg) 15 Renegade Rows (2 x 10/5kg DBs) 800m Run 15 Shoulder to Overhead 15 Floor Wipers If your triceps are still singing we have subs for the overhead work and renegade rows for you. [caption id="attachment_6107" align="aligncenter" width="384"] Hoppo[/caption]...

03 April, 2014 / 3 Comments

Thursday, 03/04/14

A) Overhead Squat 3 x 5 x 75-85% B) For time: 50 Alternating KB Power Clean + Reverse Lunge (24/16kg) [caption id="attachment_6100" align="aligncenter" width="403"] Ching[/caption]...

02 April, 2014 / 0 Comments