01/01/14 – New Year Day –

Posted on Dec 31, 2013

1. Travel Workout 1.Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold 2. Finisher Tabata air squats Post scores to Beyond the Whiteboard. On holiday…Get creative with your workouts.Todays workout is one example and for the […]

31/12/13 – New Years Eve –

Posted on Dec 30, 2013

1. Partner Workout In pairs for time… 31 Back squats-Each (80/60kg NO racks break up as needed) 1200m Run 24 Thrusters-Each (60/40kg NO racks break up as needed) Run 2000m 40 Partner burpees-Each (Break up as needed) Post scores to Beyond the Whiteboard.  CFSK 2013…  

30/12/13 – EMOTM –

Posted on Dec 29, 2013

1. Met-con EMOTM for 20 minutes Odd 15 Cal row Even 15 Kettle bell swings (24/16kg) 2. Finisher Tabata hollow rock hold Post scores to Beyond the Whiteboard.

29/12/13 – 5 Rounds –

Posted on Dec 28, 2013

1.Skills Running drills 5-10 minutes 2. Met-con 5 Rounds for time Run 800m 20 Burpees Post scores to Beyond the Whiteboard.

28/12/13 – Narrow Sumo –

Posted on Dec 27, 2013

1. Pulling Narrow sumo deadlift 1×10 then 3×5 Between sets complete 4×10 Seated DB strict press 2. Met-con AMRAP in 7 minutes 14 DB Power snatch (pick weight) 7 Toes to bar Post scores to Beyond the Whiteboard.

27/12/13 – Front Squats –

Posted on Dec 26, 2013

1. Squats Front squat 1×8 then 4×6 Increase each set. Choice to go from rack or floor. 2. Met-con For time 21-15-9 Thruster (45/35kg) Calorie row Post scores to Beyond the Whiteboard.

26/12/13 – AMRAP in 18 Minutes –

Posted on Dec 25, 2013

1. Gymnastics For quality with a partner… Each complete 100 Australian pull-ups 50 Box dips or Ring dips When 1 person work other rests or spots….Use partner assistance for scaling. 2. Met-con AMRAP in 18 minutes with a partner P1 work P2 rest… Run 200m Row 250m Post scores to Beyond the Whiteboard.

25/12/13 – Merry Christmas CFSK –

Posted on Dec 24, 2013

1. 12 Days of Xmas 12 Rounds for time of: 1 Squat clean thruster (70/50kg) 2 BJ, 30/24″ 3 Push Press (70/50kg) 4 Toes to bar 5 Front squats (70/50kg) 6 Push-ups 7 V-sits 8 Squat thrust over bar 9 Deadlifts (70/50kg) 10 Jumping Lunges (10 each side) 11 Wall Balls (9/7kg 10ft) 12 oz. Beer […]

24/12/13 – With a Partner –

Posted on Dec 23, 2013

1. Stability With a partner Complete 5x 60 Second superman hold with broom stick overhead (supine grip on broom stick) P1 hold P2 time 2. Work/Rest With a partner 6 sets each  of 10 Heavy russian KBS (can use 2x KB’s to increase weight) P1 work P2 rest. 3. Met-con For time 10-8-6-4-2 Kettle bell […]

23/12/13 – Wide Stance –

Posted on Dec 22, 2013

1. Squats Back squat with wide stance 1×8 then 4×4-8 (add weight each set) Complete 5 High squat box jumps after every working set. 2. Met-con For time 10 Burpees 10 Front Rack reverse lunges (65/45kg) 25 Burpees 20 Front Rack reverse lunges (65/45kg) 50 Burpees Post scores to Beyond the Whiteboard.

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