Workout Of The Day

Sunday, 22/11/15 – Rest Day

Saturday, 21/11/15

The CFK Allstar Affiliate team of Oz, Kel, Bec, Jo, Trent and Rod will be competing Saturday and Sunday afternoon in Melbourne. Again, we would like to thank everybody that contributed to the fundraising efforts, you guys are amazing and we are very lucky to...

Friday, 20/11/15

A) OTM for 8 minutes: 4 Push Presses @ 80-85% Load up to Back Squat weight B) Then every second minute for four sets: 4 Back Squats @ 80-85% https://www.youtube.com/watch?v=7yfLbjHMVL4...

Thursday, 19/11/15

Partner WODs A) For time: 3000m Row - Change every 250m B) For time: 30/20 Tyre Flips - Complete the reps either by working together for each flip or flipping to each other C) Double "Grace" For time: 60 Clean and Jerks (62.5/45kg) - Using one barbell go rep for rep Trent - Rx'd Champ ...

Wednesday, 18/11/15

A) AMRAP in 10 minutes: 30 Double Unders (^UB) 3 Deadlifts (110/75kg) (^150/100kg) - after 5 rounds also do 10 (^15 Burpees) every round B) AMRAP in 10 minutes: 10 Wall Ball (9/6kg) (^11.5/10') 10 Box Jumps (24/20") (^30/24") - after 5 rounds also do 10 Box Dips (^Ring Dips) every round Kel - Rx'd...

Tuesday, 17/11/15

A) Snatch 20 minutes to work up to heavy singles. Then B) 3 rounds for time: 15 Power Snatches @50% 15 Pull-Ups 15 Pushups or C) "Amanda" 9 - 7 - 5 Muscle-Ups Snatches (62.5/45kg) Naomi H - Intermediate Champ ...

Monday, 16/11/15

Alternating EMOM for 20 minutes: Odds 5 Strict Press @60 - 70% + 10 Squats (^Pistols) or 10 Situps (^Toes-to-Bar) Evens 5 Power Cleans @60 - 70% Adam Murdock - Intermediate champ ...

Congratulations 2015 CFK Club Champs!

Rx'd - Kellie Leeson and Trent Leggatt INTERMEDIATE - Naomi Hatcher and Adam Murdock BEGINNER - Kelsey Croker and Denis Kornienko ...

Saturday, 14/11/15

2015 CrossFit King Club Championships - First Heat begins at 7am. Last Heat finishes at 10:30am. Presentation and social gathering follows. - HEAT LIST FOR 2015 CLUB CHAMPIONSHIPS - Volunteers please be at the gym by 6:30am. Spectators welcome. - Bring along a plate of food to share. - Jump In 4...

Friday, 13/11/15

HEAT LIST FOR IN-HOUSE COMP 2015 For time: 1000m Run 50 Situps 800m Run 50 Back Extensions 600m Run 50m Pinch Grip Farmer Carry (2 x 20/15kg) 400m Run 50 Dumbbell Floor Press (2 x 10/5kg) 200m Run 50 Double Unders Ash R ...