CFSK WOD 01/10/2014

Posted on Sep 30, 2014

A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Hollow Rock or Hold 60seconds Rest 60 seconds B. Five sets against a 60 second running clock of: 10 x Heavy Kettlebell Swings Max reps x Barbell Thrusters 42.5/30kg Rest 60 seconds between rounds. Score is max number of thrusters completed during the […]

CFSK WOD 30/09/2014

Posted on Sep 29, 2014

A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 21X0 Rest 10-15 seconds Unweighted Pull-Ups x Max reps @ 21X0 Rest 3 minutes B. Complete as many rounds and reps as possible in12 minutes of: 10 x DB Renegade Rows 20  x Box Jumps reps 24″/20″ 200 Meter Run  

CFSK WOD 29/09/2014

Posted on Sep 28, 2014

A. Pause Back Squat 3 x 5 with 8 Second pause at bottom. B. In teams of 3: 20Min AMRAP 1 x Back Squat 1 x Push Press 1 x Deadlift 3Bars will be set up, teams mates will cycle though each barbell movement continuously. Weights cannot be changed throughout workout.   Watch Khalipa and Bailey tackle the Iron […]

CFSK WOD 28/09/2014

Posted on Sep 27, 2014

A. Four sets of Squat Clean 1.1.1 Rest 10secs between singles In between sets accumulate 50 Toes To Bar. Rest 2mins between sets.   B. For Time – ‘Squat Elizabeth’ 21-15-9 Squat Cleans 60/42.5 Ring Dips   (For JB…)

CFSK WOD 27/09/2014

Posted on Sep 26, 2014

Happy Aussie Rules Grand Final Day! A. Wall Climbs & Handstands Spend 15mins working on your handstand/hand balancing. B. In teams of two, partners alternate 300 Meter Runs (yes a 300 Meter run!) with a 9k Wall Ball and complete as many rounds and reps as possible in 24 minutes of: 5 x Burpee Over […]

CFSK WOD 26/09/2014

Posted on Sep 25, 2014

A. BarBell Good Mornings 3 x 5 @ 33X1 B. Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.  

CFSK WOD 25/09/2014

Posted on Sep 24, 2014

A. Five sets of: Snatch Balance + 3 Overhead Squats Rest 2 minutes between sets; B. For time: 12 x Power Snatch 12 x Box Jumps 30/24″ 9 x Power Snatch (Add load if possible) 9 x Box Jumps 30/24″ 6 x Power Snatch (Add load if possible) 6 x Box Jumps 30/24″ Run 600 Meters  

CFSK WOD 24/09/2014

Posted on Sep 23, 2014

A. Five sets of: Back Squat x 2-4 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 12-15 reps @ 2111 Rest 2 minutes B. For time: Row 1000 Meter followed immediately by . . . Three rounds of: 30 x Double-Unders 20 x Kettlebell Swings 10 x Handstand Push-Ups  

CFSK WOD 23/09/2014

Posted on Sep 22, 2014

A. Four sets of: Push Press x 3-5 reps Rest 2-3 minutes B. Every minute, on the minute, for 16 minutes: Even minutes – 10 x Burpees Odd minutes – 5 x Power Cleans  

CFSK WOD 22/09/2014

Posted on Sep 21, 2014

A. Three sets of: Double KB Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60 seconds Turkish Get-Ups x 3 reps each arm Rest 60 seconds Side Planks x 30-45 seconds each side Rest 90 seconds B. 2 x 5Min AMRAP of: 3 x Dumbbell Weighted Burpees 5 (each arm) x Alternating Dumbbell […]

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