Daily WOD

Wednesday, 04/09/13

- See Saw KB Bench Press 10-10-10 (L+R = 1) Plus the Jess abs special between sets. - Front Squat 2 x 7 x 75% of 1RM (intermediate 70%, novice bar) 4 x 5 x 80% (int 75%, nov 50%) 3 x 3 x 85% (int 80%, nov 70%) 3 x 3...

03 September, 2013 / 0 Comments

Tuesday, 03/13/09

MOBILITY 6.15-7.00pm - Snatch 1 RM - "Isabel" For time: 30 Snatches (62.5/45kg) httpv://www.youtube.com/watch?v=TAZgiahlvjs...

02 September, 2013 / 0 Comments

Monday, 02/09/13

- 15 minutes to find touch'n'go 1RM Power Clean + Clean + Clean Thruster - AMRAP in 12 minutes at 50% of 1RM 3 Thrusters 5 Burpees 5 Front Squats 5 Burpees 7 SDHP 5 Burpees 50 Double-unders (80 reps per round. Post score as total reps, indicate weight) Language warning in the lyrics. httpv://www.youtube.com/watch?v=0xSYcQf7JFA...

01 September, 2013 / 9 Comments

Sunday, 01/09/13

Congratulations to the CFK team that competed in the Brass Monkey Challenge (Toowoomba WODstock event) on Saturday. They finished the day in second place - sensational effort! [caption id="attachment_4736" align="aligncenter" width="640"] Tim S, Killer, Chris H, K*,Scharfty and Paige.[/caption]...

31 August, 2013 / 0 Comments

Saturday, 31/08/13

All the best to everyone competing in the WODSTOCK event in Toowoomba today. MOBILITY 6.45-7.00am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD "Badger" 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run OR "DT" 5 rounds for time: 12 Deadlift (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerk (70/47.5kg) httpv://www.youtube.com/watch?v=5vA_MTu3wmc...

30 August, 2013 / 0 Comments

Friday, 30/08/13

Alternating OTM for 20 minutes 10 Push Press (52.5/35kg) 15 Russian Kettlebell Swings (32/24kg) 2 Burpee penalty for each rep not completed within the time allocated. httpv://www.youtube.com/watch?v=pLsKeBcVnLk...

29 August, 2013 / 4 Comments

Thursday, 29/08/13

MOBILITY 6.15-7.00pm "JJ" 1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushup (5") OR "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (Old School. 24/20") 30 Wall Ball (9/6kg) [caption id="attachment_4721" align="aligncenter" width="682"] Happy Birthday Jess[/caption] [caption id="attachment_4724" align="aligncenter" width="312"] and Kellie (K*)[/caption] ...

28 August, 2013 / 0 Comments

Wednesday, 28/08/13

- 2km Row - Deadlift 2 x 7 x 75% 4 x 5 x 80% 3 x 3 x 85% 3 x 3 x 90% [caption id="attachment_4716" align="aligncenter" width="368"] To all the recent arrivals - have you got your first M-U yet?[/caption]...

27 August, 2013 / 0 Comments

Tuesday, 27/08/13

MOBILITY 6.15-7.00pm WOD A) For max load: 1 Power Clean + 2 Push Press + 5 Front Squats + 1 Push or Split Jerk B) With a time cap of 15 minutes: 800m Run Then AMRAP 10 Pushups 10 Box Jumps (24/20") 10 Situps [caption id="attachment_4713" align="aligncenter" width="626"] Josh A[/caption]...

26 August, 2013 / 0 Comments

Monday, 26/08/13

- Snatch 15 minutes Experienced - work to heavy reps Novice - Hang Power Snatch - For time: 3-6-9-12-15 Power Snatch (45/30kg) 6-12-18-24-30 Toes-to-Bar Cash out: 100 Double Unders httpv://www.youtube.com/watch?v=hVTYRjSDyC4 Worth watching this again....

25 August, 2013 / 0 Comments