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    Daily WOD

    Due to the trip to Byron Bay this weekend the 6:45am Mobility class and the 7.30am CrossFit class will run as per normal but the 8.30am class is cancelled. A) “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run OR B) "Rosa" 5 rounds for time: 10 Handstand Pushups Run 400m httpv://www.youtube.com/watch?v=COcfdJ9N7sA...

    12 October, 2012 /

    Due to the trip to Byron Bay this weekend the 6:45am Mobility class and the 7.30am CrossFit class will run as per normal but the 8.30am class is cancelled. A) 7 rounds for time: 50 Double Unders 200m Sprint 10 Med Ball Cleans B) Skills Pressing Snatch Balance httpv://www.youtube.com/watch?v=RxjY4CggkVA...

    11 October, 2012 /

    Due to the trip to Byron Bay this weekend the 6:45am Mobility class and the 7.30am CrossFit class will run as per normal but the 8.30am class is cancelled. For Time: 1km Row * 21-15-9 * SDHP (50/35kg) * Bar-Facing Burpees 1km Run * 21-15-9 * Power Cleans (50/35kg) * V-Ups 2km...

    09 October, 2012 /

    "Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) OR “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats Huge congratulations to Nic and Molly on the arrival of Lucas Jean-Pierre Pougnet!...

    08 October, 2012 /

    A) Front Squat 3 RM B) 5 Rounds for time: 20 Back Extensions 10 Hollow Rocks 5 Knees to Elbows ...

    07 October, 2012 /

    Either A) "Mary" or B) "Isabel" A) "Mary" AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (One-legged Squats) 15 Pullups B) "Isabel" For time: 30 Snatches (60/40kg) Thanks to Dan for sharing these images with us. Dan has been fighting some major battles over the past few years. When he started at CFK...

    05 October, 2012 /

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    05 October, 2012 /

    "White" Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps (20/15kg) 400m Run OPEN GYM Friday 4 Minute Challenge #5 2 x 2 minute blocks (No rest) where in each block: Complete 32 KB Swings (32/24kg) Max Rep Bench Press (32.5/25kg) for the remainder of...

    04 October, 2012 /
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