CFSK WOD 1/12/2014

Posted on Nov 30, 2014

A. Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60 seconds Farmer’s Carry x 120 Meters (AHAP, same load across sets) Rest 60 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 10 Push Press 42.5kg/30kg 10 Pull-ups Rest 4 minutes, and then . . . […]

CFSK WOD 30/11/2014

Posted on Nov 29, 2014

A. Four sets of: Front Squat x 3-5 reps @ 30X1 Rest 20 seconds Pull-ups x Max reps (Kipping or Strict) Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: Power Clean x 10 reps 70/50 kg. Burpees x 10 reps

CFSK WOD 29/11/2014

Posted on Nov 28, 2014

A. Four Sets of: Turkish Get Up x 2 reps (1 each side) Rest 30secs Toes To Bar or Chest 2 Bar pull ups x 4-6 reps Rest up to 2mins B. In teams of three, complete as many rounds as possible in 15 minutes of: 6 x Burpees 9 x Kettlebell Swings 24/16′ Rest […]

CFSK WOD 28/11/2014

Posted on Nov 27, 2014

A. Three sets, not for time, of: Pistols x 3-5 reps each leg Rope Climb x 1-2 ascents Double-Unders x 40-50 reps B. In teams of two, partners alternate whole rounds to complete three each of: 25 x Wall Ball Shots 400 Meter Run

CFSK WOD 27/11/2014

Posted on Nov 26, 2014

A. For Time: “Tommy Mac” 12 Burpees 12 Thrusters (50kg/35kg) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats 12 Burpees 12 Thrusters (50kg/35kg) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead […]

CFSK Yoga!

Posted on Nov 26, 2014

Hey CFSK Yogi’s! The amazing Frederique Fouche will be taking everyone through the mid week practice at 7.30pm tonight. I know its been a bit up and down with our Yoga for the past week or so. But we are back on track! The teaching schedule for the next week is: Wed – Frederique Fri- […]

CFSK WOD 26/11/2014

Posted on Nov 25, 2014

A. Take 20 minutes to build to a heavy  Clean B. In teams of two, with only one partner working at a time, partners alternate to complete for time 7 rounds each of: 5 x Dumbell Man-Makers (25/15 kg)

CFSK WOD 25/11/2014

Posted on Nov 24, 2014

A. DB Press 3 x 12 @ 2111 AHAP Perform Reps from a Split Lunge – Alternate legs at 6 reps B. In teams of two, with only one teammate working at a time, complete the following as quickly as possible/for time: 1200 Meter Run or Row (400+400+200+200 example) 100 Dumbbell Ground to Overhead (25/15kg) 200 […]

CFSK WOD 24/11/2014

Posted on Nov 23, 2014

A. Six sets of: Back Squat Set 1 – x 3 reps Set 2 – x 2 reps Set 3 – x 1 rep Set 4 – x 3 reps Set 5 – x 2 reps Set 6 – x 1 rep Rest up to 3 minutes between sets B. In teams of two, partners […]

CFSK WOD 23/11/2014

Posted on Nov 22, 2014

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 24/16kg 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs 24″/20″ (Can land on Box or […]

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