Daily WOD

Sunday, 25/08/13 – Rest Day

[caption id="attachment_4708" align="aligncenter" width="667"] And then EXPLODE into triple extension!! Yo, Leighton, explode into triple extension!! Leighton, explode!! Leighton, hey Leighton, don't leave me hangin'. Leighton...

Saturday, 24/08/13

MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD "Kalsu" For time 100 Thrusters (61/43kg) -Begin each minute with 5 Burpees -25 minute cut-off -Scaling and modification options will be provided [caption id="attachment_4705" align="aligncenter" width="626"] Krusher and Leighton[/caption]...

Friday, 23/08/13

3 Rounds For time: 5 Cleans (70/50kg) 10 Box Jumps (30/24") 15 Kettlebell Swings (32/24kg) 10 Hand-release Pushups 5 Muscle-Ups [caption id="attachment_4700" align="aligncenter" width="626"] Jess, Brooke and Eleni[/caption]...

Thursday, 22/08/13

MOBILITY 6.15 - 7.00pm - Weighted Pull-ups 5-5-3-3-1-1-1 - Front Squat 8 x 3 x 85% of 1RM [caption id="attachment_4696" align="aligncenter" width="512"] Tracey M[/caption]...

Wednesday, 21/08/13

If you would like to access the CFK Online PB Board and you have forgotten your email/password or you have not been entered into the system send me an email and I will sort it out for you. WOD For time: "Diane"  + "Helen" + "Randy" 30 minute cutoff. For...

Tuesday, 20/08/13

MOBILITY 6.15-7.00pm - Jerk from Racks - Mini-Metcon Work : Rest 45 : 15 seconds 2 rounds for total reps Med Ball Cleans (9/6kg) Shoot-thrus (Forward + Back = 2 reps) Double Unders (If you consistently hit 30+ continuous du's divide your total by 5 to calculate your reps for that station, if you...

Monday, 19/08/13

AMRAP in 20 minutes: 10 Thrusters (45/30kg) 200m Run 10 Pull-ups 200m Run [caption id="attachment_4681" align="aligncenter" width="584"] Sammy H[/caption]...

Sunday, 18/08/13 – Rest Day

Saturday, 17/08/13

Mobility 6.45-7.30am, 7.30-8.15am Weightlifting 9.30-10.30am WOD "Wilmot" 6 rounds for time: 50 Squats (Scale/mod: lunges, Bulgarian squats, Pistols, Box Stepups) 25 Ring Dips (Scale/mod: Box dips, pushups, Mt Climbers) httpv://m.youtube.com/watch?v=QE_lT67CKkY...

Friday, 16/08/13

If you are heading off to Tough Mudder on Saturday and you would like to car pool, be at the gym at 6.30am. - Deadlift 2 x 5 x 85% 2 x 3 x 90% 1 RM - For time: 30 SDHP (40/30kg) 800m Run 30 SDHP (40/30kg) httpv://www.youtube.com/watch?v=rR5w2rhDU4s...