Daily WOD

Saturday, 21/05/22

- Members please note that the sessions for today (Saturday) are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. AMRAP A) 0 – 5:00 10 Alt DB Snatches (20/15kg) 10 V-Ups 10 Dips B) 6:00 – 11:00 400m Run (buy in) 20...

20 May, 2022 / 1 Comment

Friday, 20/05/22

- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. A) Power Snatch 3-3-3-3 2-2-2-2 1-1-1-1 B) “Karen” For time: 150 Wall Balls (9/6kg) Or “Randy” For time: 75 Power Snatches (35/25kg) - 15 minute time cap All the best...

19 May, 2022 / 2 Comments

Thursday, 19/05/22

- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. A) Weightlifting or B) E5M x 7 rounds 5 Devils Presses 20 – 60 Double Unders 2 - 5 Wall Walks 15/12 Calories (+...

18 May, 2022 / 1 Comment

Wednesday, 18/05/22

- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. 4 rounds for time: 75 Double Unders 21 C2B Pull-Ups 18 KB Drags (24/16kg) 15 KB Swings (24/16kg) 12 Weighted Stepups...

17 May, 2022 / 2 Comments

Tuesday, 17/05/22

- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. A) EMOM x 14 rounds 1 Power Clean 2 Push Presses 1 Split Jerk B) E2M x 7 5 Hang Power Cleans 10 Bar-Facing...

16 May, 2022 / 2 Comments

Monday, 16/05/22

For 30 minutes: Buy in at 0:00, 10:00, 20:00 15 Strict Pull-Ups Then AMRAP 10 Pushups 20 Plank Jacks 1 Deadlift 10 Situps 10 Air Squats 1 Deadlift 200m Row 1 Deadlift ...

15 May, 2022 / 2 Comments

Saturday, 14/05/22

A) “PJ” (metcon only) For time: 3,3 / 6,6 / 9,9 / 12,12 Clean and Jerks (62.5/45kg) Toes-to-Bar + 55 Double Unders each round B ) Partner WOD - you go, I go 5 rft: 400m Row (200m each) 30 Wall Balls (9/6kg - shared) 20 Alt DB Snatches (20/15kg -...

13 May, 2022 / 1 Comment

Friday, 13/05/22

A) E2M x 6 rounds 3 Front Squats 5 Muscle-Ups (sub Chest-to-Bar Pull-Ups) B) AMRAP in 12 minutes: 20/16 Calories 20 OH Lunges (20/15kg plate) 60 Double Unders ...

12 May, 2022 / 2 Comments

Thursday, 12/05/22

A) Weightlifting or B) 1. 0 – 15:00 E90S x 10 rounds 3 Bench Presses - first lift at 60% of 1RM - increasing weight across the sets if successful at previous weight 2. 20:00 – 35:00 AMRAP 10 Burpees 15 KB Swings (24/16kg) 200m Run [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

11 May, 2022 / 2 Comments

Wednesday, 11/05/22

A) AMRAP in 20 minutes: 40 Pull-Ups 40 Situps 40 Alt DB Snatches (20/15kg) 40 Box Jumpovers (24/20”) Scaling: - partition as required B) Accessory work 3 rounds of: 10 Good Mornings 15 Banded Tricep Extensions 20 Second L-Sit / Tuck Hold [vc_gallery type="image_grid" images="28422"...

10 May, 2022 / 2 Comments