NO 6.30am CLASS - apologies for the late notice MOBILITY 7.30am TECH and SKILLS 9.30am - Midline Stability - The key concepts of this session can be applied to the majority of movements in CrossFit, sport and functional life in general - Kettlebell work WOD 7.30am, 8.30am (NO 6.30am CLASS) “Angie” 100 Pull-ups 100 Pushups 100 Situps 100...
A) 5 km Row B) Technique: Snatch Pulls httpv://www.youtube.com/watch?v=Lny5dF4z228 ...
Mobility 6.15pm WOD A) Day 30 - Max Effort Plank. - Last day of the January challenge. No dodging it either, we'll be keeping a running sheet of all those who get it done and we'll be following up the no-shows. B) "Jack" AMRAP in 20 minutes: 10 Push Press (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10...
A) Front Squat 1 x 10 x 60% of 1RM 1 x 7 x 70% 1 x 5 x 80% ME x 90% B) OTM for ten minutes: 5 Ring Dips 5 Single Arm KB SDHP (As heavy as possible. Odd rnds - Left Hand. Even Rnds - Right Hand) ...
Mobility 6.15pm WOD "Open Test" AMRAP in 20 minutes: 50 Wall Ball (9/6kg) 50 Double-Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees (6" target) 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups ...
Open Gym 7 - 9am (No other classes) 3 rounds for time: 800m Run 10 Deadlift (100/70kg) 10 HSPU [caption id="attachment_5639" align="aligncenter" width="512"] Damo I[/caption]...
AUSTRALIA DAY HOLIDAY – Monday, 27th – OPEN GYM 7 to 9am (No other classes) Well done to all the CFK competitors in the final of the WODstock series. Here's just one of many great photos that have surfaced already. [caption id="attachment_5635" align="aligncenter" width="640"] Scharfy and Killer[/caption]...
MOBILITY 7.30am TECH and SKILLS - no class today WOD 6.30, 7.30, 8.30am “The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes. Rest one minute between each interval. 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats httpv://www.youtube.com/watch?v=_arbbbbG8Ks...
AUSTRALIA DAY HOLIDAY - Monday, 27th - OPEN GYM 7 to 9am WOD For time: 21-15-9 Toes-to-Bar Push Press (62.5/45kg) Then choose one, two or three of the following (to be included in overall time): A) 10 Muscle-Ups B) 50 Situps C) 1000m Run [caption id="attachment_5624" align="aligncenter" width="512"] Dani B[/caption] ...
Mobility 6.15pm WOD Tabata Mash Up - Following the tabata protocol of 8 intervals of 20 seconds work followed by 10 seconds rest, complete 2 rounds of the following three stations for total reps - Rower (reps = total metres rowed divided by 5) - 5 Box Jumpovers (24/20"), 5...
