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    Daily WOD

    - Bench Press 3 x 5 x 85% of 1RM - Finisher For time: 200 Double Unders 100m Shuttles (20 x 5m shuttles, fwd/bwd, both feet over the line at each end) 50 Situps [caption id="attachment_4626" align="aligncenter" width="430"] We're going to Sydney![/caption]...

    04 August, 2013 /

    Rest Day for some. Our team of Oz, Jess, Krusher, Paige, Camo and Lans continue to throw down at the Allstars Affiliate Series at Brisbane Grammar School today. The support has been fabulous, thanks CFK for getting out there in good numbers to cheer them...

    04 August, 2013 /

    This weekend we have a team entered into the Allstar Affiliate Challenge which is being held at Brisbane Grammar School. Entry for spectators is $5. The crew representing us are Oz, Jess, Krusher, Lans, Camo and Paige and it would be great to have some...

    02 August, 2013 /

    This weekend we have a team entered into the Allstar Affiliate Challenge which is being held at Brisbane Grammar School. Entry for spectators is $5. The crew representing us are Oz, Jess, Krusher, Lans, Camo and Paige and it would be great to have some...

    01 August, 2013 /

    MOBILITY  6.15-7.00pm 2 x OTM for 10 minutes 1) 3 Snatch 3 Muscle-Ups 2) 3 Cleans 3 Burpee Box Jumpovers Scaling provided on the board at the gym. [caption id="attachment_4613" align="aligncenter" width="480"] GT[/caption]...

    31 July, 2013 /

    Front Squat 4 x 5 x 85% HSPU 5-5-5-5 These are sets to develop strength. They should be at a level of difficulty greater than you would normally perform during a metcon. httpv://www.youtube.com/watch?v=qiTovNDfhlc httpv://www.youtube.com/watch?v=_xAU3rFFPV0...

    30 July, 2013 /

    MOBILITY 6.15-7.00pm A) 27 Thrusters (45/30kg) 400m Run 21 SDHP (45/30kg) 400m Run 15 Push Press (45/30kg) 200m Run 9 Cleans (45/30kg) 200m Run or B) "Legless" 27 Thrusters (45/30kg) 4 Legless Rope Climbs 21 Thrusters (45/30kg) 3 Legless Rope Climbs 15 Thrusters (45/30kg) 2 Legless Rope Climbs 9 Thrusters (45/30kg) 1 Legless Rope Climb httpv://www.youtube.com/watch?v=vwnQNM7ynWY...

    29 July, 2013 /

    - Deadlift 4 x 5 x 85% of 1 RM - 3 rounds for time: 10 Triangle K-Climbers 20 Kettlebell Swings 40 Double Unders This was a fantastic event. Sprints in CrossFit are often combined with other movements that limit the all out speed and agility components of the athlete. Here...

    28 July, 2013 /

    MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am This session is on a trial basis at the moment and its continuation in the timetable depends on the numbers attending. It is aimed at members who are training for competitive purposes, are independently capable of managing their workouts and are motivated to extend their...

    26 July, 2013 /
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