CFSK WOD – SPRING!

Posted on Aug 31, 2014

A. Back Squat 5 x 5 @ 30X1 B. 1RM Box Jump (Check the video for some Old Skool CFSK box Jumping!) C. For Time: 10-1/1-10 Ball Slam Toe 2 Bar

CFSK WOD 31/08/2014

Posted on Aug 30, 2014

A. Three sets of: Front Squat x 2-3 reps @ 30X1 Rest 20 seconds 40 Second Plank Walk – Elbows to Wrists B. In teams of three, with only one person per station, complete 5 sets each of: 300 Meter Row Sprint 10 x Burpee Box Jump Overs 24’/20′ 20′ Dumbbell Bear Crawls  

CFSK WOD 30/08/2014

Posted on Aug 29, 2014

A. Take 15 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean B. Every minute, on the minute, for 15 minutes: 2 x Clean or Power Clean* 4 x Burpees over Barbells *Load can vary from minute to minute. Post total amount successfully cleaned.  

CFSK WOD 29/08/2014

Posted on Aug 28, 2014

A.Bent Arm Strength A1. 5-10 Strict pull-ups @40X1 or Active Hang 30secs Rest 60secs B. For Time: Rowing ‘Annie’ with Push Ups. 500m Row 50 Double Unders 25 Push Ups 400m Row 40 Double Unders 20 Push Ups 300m Row 30 Double Unders 15 Push Ups 200m Row 20 Double Unders 10 Push Ups 100m […]

CFSK WOD 28/08/2014

Posted on Aug 27, 2014

A.1 15-20mins – Warm Up/Running Drills/Mobilisation WARM UP: Run 800-1km @ Slow/Easy Pace – Include 3-5 x 10-15second accelerations Perform 6-8 x 100 strides. (Running with perfect form) The first one should be relaxed. Each subsequent run stride should be just a bit faster but should not exceed an effort of 90%.  Focus on form and feel.  Walk […]

CFSK WOD 27/08/2014

Posted on Aug 26, 2014

A. Six sets of: Push Press + Push Jerk All sets should be performed at the same weight. Rest 2-3 minutes between sets and use that time to work hib mobility and prepare for Part B. B. Three rounds for time of: 6 x Handstand Push-up 9 x Barbell Ground to Overhead * (C&J/Snatch) 12 […]

CFSK WOD 26/08/2014

Posted on Aug 25, 2014

A. Take 20 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift. B. In teams of two, partners alternate sets to complete three sets each of: 20 x Russian Kettlebell Swings (24/16 kg) 15 x Hand-Release Push-ups 40 x Double Unders C. Finisher 60Sec Max Barbell Squat Jumps  

CFSK WOD 25/08/2014

Posted on Aug 24, 2014

A. With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 x Burpees 10:00 – 30 x Pull-Ups (Strict if possible) 15:00 – 50 xWall Ball Shots 20:00 – 30 x Over Box Jump 25:00 – 800 Meter Run Note finish time for each movement or reps completed at […]

CFSK WOD 24/08/2014

Posted on Aug 23, 2014

A. 15Mins Running Drills B. 6 x 400m Run rest 1:1 Aim is to hold constant tempo across all sets.      

CFSK WOD 23/08/2014

Posted on Aug 22, 2014

Team “Chief” In teams of 3: Against a five-minute running clock, complete as many rounds and reps as possible of: 3 x Power Cleans (60/40k) 6 x Push-Ups 9 x Air Squats In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do […]

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