Daily WOD

8am CrossFit 9am Weightlifting/Open Gym A) Deadlift 8-8-8-6-6-6-4-4-4 B) Partner WOD 4 x AMRAP in 2 minutes: - Row for metres (1 minute each) - Wall Ball (alt. 5 reps each) - BOTP (alt. 2 reps each) - 10 Situps, 20 Hand Taps in Pushup position And that's a wrap for 2018. We hope to see you...

7am and 8am classes only   A) “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg)   (by Jamie Zimmerman and Jimmy Wright) PTE Galagher & LCPL McDonald were serving...

8am class only 9am Weightlifting - Dan won't be in to coach this session, it is an opportunity for the weightlifters to work through their program.   Tabata time   8 rounds per station 20s : 10s (work : rest) Complete all 8 rounds at each station before moving on.   - Calories - Pushups -...

8am class only   AMRAP in 20 minutes: 20 Dumbbell Snatches (20/15kg) 5 V-Ups 20 Box Jumps (24/20") 5 V-Ups 20 Goblet Squats (20/15kg) 5 V-Ups      ...

- normal class schedule   12 Days of CFK Christmas (2018 edition) - perform the rep scheme as per the song     1 Cluster (40/25kg) (^52.5/35kg) (^^65/45kg) 2 Front Squats (40/25kg) 3 Shoulder-to-Overhead (40/25kg) 4 Hang Power Cleans (40/25kg) 5 Deadlifts (40/25kg) 6 Pushups 7 Pull-Ups 8 Wall Ball (9/6kg) 9 Toes-to-Bar 10 KB Lunges (24/16kg) 11 KB Swings (24/16kg) 12...

For time:   120 Double Unders 60 Squats 30 Push Presses (45/30kg)   2 x 60 Double Unders 30 Squats 15 Push Presses   3 x 40 Double Unders 20 Squats 10 Push Presses   BBF - sub Pushups for PP ...

A) Ring Row 5 x 8   B) Ring Dips 5 x 8   C) With a 10 minute cap: 800m Row Then AMRAP 10 RKBS (24/16kg) 10 Wtd Lunges (24/16kg) 10 Toes-to-Bar   ...

A) Clean - 15 minutes   then   B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU   or   B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees ...

"WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) - 1 minute rest between rounds ...

3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (20/15kg) 10 RH DB G2OH (20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

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