Daily WOD

Monday, 29/11/21

**YOGA - 7pm tonight. Please book in through the Mindbody app. Non-members $20 Members $15 CFK+ members $10 A) Back Squat 10 @ 60% 8 @ 70% 6 @ 80% 3 x 4 @ 85% B ) For time: Buy in: 40/32 Cals then 4 x 10 HSPU 50 Double Unders - 12 minute...

28 November, 2021 / 2 Comments

Saturday, 27/11/21

Linchpin Test 1 For time: 400m Run Light "Fran"* 400m Run Light "Fran" 400m Run *Light "Fran" = 21-15-9 Thrusters (35/25kg) Pull-Ups ...

26 November, 2021 / 1 Comment

Friday, 26/11/21

Tabata 8 rounds per station 1 minute rest between stations Double Unders Plank - normal, left side, right side, reverse (x 2) Russian KBS HS Hold Calories Then AMRAP in 4 minutes: 15 Double Unders 5 Pushups [vc_gallery type="image_grid" images="27095" img_size="full" column_number="2" grayscale="no"...

25 November, 2021 / 2 Comments

Thursday, 25/11/21

A) Krusher’s weightlifting Or B ) 0:00 - 10:00 AMRAP: 12 Alt DB Snatches (1 x 20/15kg) 6 Toes-to-Bar 6 Lateral Burpees (over the barbell) 12:00 - 22:00 Alt EMOM: 6 Strict Presses @ 50% + 12 Front Rack Lunges 24:00 - 34:00 Continue AMRAP [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

24 November, 2021 / 2 Comments

Wednesday, 24/11/21

A) E30S x 10 rounds  2 Hang Clean Pulls + 1 Hang Power Clean B ) AMRAP in 20 mins: 200m Run 4 Wall Climbs 6 Strict Pull-Ups 8 Hang Power Cleans Level – M / F 1 – 25 / 15kg 2 – 40 / 25kg 3 – 55 / 35kg [vc_row...

23 November, 2021 / 2 Comments

Tuesday, 23/11/21

A) Back Squat 10 @ 50% 8 @ 60% 6 @ 70% 3 x 4 @ 80% B ) OHS or Snatch Balance 10 x 1 - 5 second pause in the squat ...

22 November, 2021 / 2 Comments

Monday, 22/11/21

In memory of Harper and raising awareness for water safety. WOD4Harper Cash in: 1 Minute of Walking Lunges (20/10kg) 1 Minute of Bear Crawls Then AMRAP in 16 minutes: 15 Clapping Pushups 15 Push Presses (50/30kg) 15 Front Squats (50/30kg) 15 KB Snatches (1 x 24/16kg) 15 SDHP...

21 November, 2021 / 2 Comments

Saturday, 20/11/21

5 rft: Pull-Ups Box Jumps (24/20”) + R1 – 15 Pendlay Rows R2 - 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Hang Power Cleans Level, P-Ups/BJ, Kgs 1, 10/10, 25/15kg 2, 15/15, 35/22.5kg 3, 20/20, 45/30kg [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

19 November, 2021 / 1 Comment

Friday, 19/11/21

A) Cluster 8 x 3 - first set @ 40% of Clean 1RM - add weight after each successful set B ) AMRAP in 15 minutes: 20 Alt DB Snatches (20/15kg) 100m Run 20 Situps 100m Run 40 Double Unders [vc_gallery type="image_grid" images="27069"...

18 November, 2021 / 2 Comments

Thursday, 18/11/21

A) Krusher’s weightlifting Or B ) “Chad” For time: 1000 Stepups (20”. 20/15kg) - you’ll need a sturdy backpack if you want to do this as Rx’d or your own weight vest - modified options, which will still include stepups, will be on the board [vc_row css_animation=""...

17 November, 2021 / 2 Comments