Partner WOD 20 rft: 5 Power Snatches 10 Situps 15 Air Squats - you go, I go - change after each set - power snatches: touch’n’go, no dumping from above the waist i.e. choose your weight carefully Level – M / F 1 – 20 / 10kg 2...
A) Back Squat 10 x 2 then B ) Push Jerk 10 x 2 or C) REMOM x 15 minutes: 8 - 15 Calories 5 – 10 Dips or Strict Pull-Ups 1 – 3 Wall Walks or 20 – 50 Double Unders [vc_gallery type="image_grid"...
Yoga - 7pm. Please book in through the Mindbody app. Non-members $20 Members - $15 CF+ members - $10 Champs WOD # 3 3 x AMRAP in 4 minutes, rest 1 minute between intervals: A) 15 Wall Balls (9/6kg) 15 Toes-to-Bar B ) 10 Alt DB Snatches (22.5/15kg) 10...
- the weightlifting session is on as per normal at 7.20am. A) Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) Incrementing AMRAP in 7 minutes: 2,2 / 4,4 / 6,6 ….. Power Cleans Toes-to-Bar Level – M / F 1 – 20 / 10kg 2 – 30 / 20kg 3 – 40 /...
If you missed out on registering scores for the 2021 CFK Champs workouts 1 and 2 you can get them done today or tomorrow. A) “Wood” 5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg) – 1 minute rest...
Today's mystery WOD involves an 8 minute AMRAP of skipping and a light barbell, and then a barbell complex for max load. Turn up, throw down, cheer on, enjoy the challenge! - Note that the regular weightlifting program is on...
A) E4M x 5 400m Row B ) For time: 50 Devils Presses 200 Bicycles - partition as desired ...
A) Back Squat 6 @ 75% 5 @ 80% 4 @ 85% 3 x 3 @ 90% B ) Split Jerk 10 x 2 ...
**YOGA - 7pm tonight. Please book in through the Mindbody app. Non-members $20 Members $15 CF+ members $10 A) EMOM x 10 1 Power Snatch + 1 Wall Walk + 10 - 30 Double Unders B ) 3 rft: 15 Power Snatches (52.5/35kg) 15 C2B Pull-Ups - Rest 5 minutes 3 rft: 15 Power Snatches...
E5M x 6 rounds ROUNDS 1, 3 and 5 400m Run 20 Alt Toe Taps 10 Hang Power Cleans (70/50kg) ROUNDS 2, 4 and 6 500/400m Row 20 OH Lunges (20/15kg plate) 10 Burpees (onto the plate) - Each round is for time - Score = total working...
