Daily WOD

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...

On Sunday we have a few members competing in the CrossFit CrossAxed "Semper Paratus" Challenge. Spectators are welcome. CrossFit "Isabel" For time: 30 Snatch (60/40kg) OR "Tyler" 5 rounds for time: 7 Muscle-Ups 21 Sumo-Deadlift High Pull (42.5/30kg) Scaling options for this workout will include: a) Three rounds b) Sub 3 Pullups and 3 Dips for each...

Deadlift 3-3-3 AMRAP in 10 minutes: 5 Toes to Bar 7 Wall Ball (10/6kg Women's Rxd is to the 10' target for today) 9 Box Jumps (24/20") httpv://www.youtube.com/watch?v=kN7UIsH7Bh4...

“Elizabeth” For time: 21-15-9 Cleans (60/40kg - full squat) Ring Dips Gymnastics - Muscle-Ups  ...

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