CFSK WOD 1/11/2014

Posted on Oct 31, 2014

A. In teams of four, complete five sets for max reps/calories of: 60 seconds Row for Calories 60 seconds DB Man-Makers 60 seconds Barbell Thrusters Rest 60 seconds Teams get one erg, and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same point. […]

CFSK WOD 31/10/2014

Posted on Oct 30, 2014

A. Take 15 minutes and build to a heavy Clean and Jerk B. Complete as many sets of the interval until you complete 30 reps of: 60 seconds of Ground to Overhead 65/40kg (Clean and some varient of Shoulder to Overhead) 60 seconds rest C. Finisher  

CFSK WOD 30/10/2104

Posted on Oct 29, 2014

A. Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps in time remaining. Rest 4 minutes between sets Post total Push Ups    

CFSK WOD 29/10/2014

Posted on Oct 28, 2014

A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 60 seconds Wall Angels x 5 reps @ 3030 Rest 90 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 15 x Russian KB 24/16k 10 x Burpees 30 x Double-Unders  

CFSK WOD 28/10/2014

Posted on Oct 27, 2014

A. With a partner – 10min AMRAP 2-4-6-8-10-12-etc DB Thrusters Sit Ups B. ‘Jumping Helen’ 3 Rounds for time: 400 Run 21 Alt Jumping Lunges 12 Pull Ups The one and only James Fitzgerald (first CF Games winner in 2007 and formerly known as OPT..) performing the original Helen at CrossFit Santa Cruz in 2008..  

CFSK WOD 27/10/2014

Posted on Oct 26, 2014

A. Front Squat 5-4-3-2-1-1-1 Rest 2 minutes between single’s. B. Three sets for times of: 250 Meter Row 20 x Wall Ball Shots 20 x Kettlebell Swings 32/24 kg Rest 3 minutes    

CFSK WOD 26/10/2014

Posted on Oct 25, 2014

A. Three sets of: 20 x Dumbbell Walking Lunges steps AHAP Rest 60seconds Turkish Get-Ups x 1 rep each arm Rest 60 seconds B. Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots 9/7k Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Sit-Ups *Perform eight sets of 20 seconds of work and […]

CFSK WOD 25/10/2014

Posted on Oct 24, 2014

A. In teams of three, with only one partner working at a time, complete the following for time: 300 Squats 200 Push-Ups 100 Toes to Bar 3000 Meter Row You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all Squats before moving […]

CFSK WOD 24/10/2014

Posted on Oct 23, 2014

A.Sumo Deadlift 3 x 8 A.2 Accrue 50 Plank Walks between working sets. B.’WOOD’ 5 rounds for time of: 400 Meter Run 10 x Burpee Box Jumps 24″/20″ 10 x SDHP 42.5/30kg 10 x Thrusters 42.5/30kg 1min rest No rest after last round. Include rest times in final time.

CFSK WOD 23/10/2014

Posted on Oct 22, 2014

A. Take 15 minutes and build to today’s 1RM Snatch or 2RM Overhead Squat B. Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 70% of today’s 1RM  

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