CFSK WOD 01/02/2015

Posted on Jan 31, 2015

A. Five sets of: Weighted Pull-Ups x 2 reps or Strict Pull Ups x 2 reps Rest 30 seconds immediately followed by… Five sets of: 30 seconds of Strict Supinated-Grip Pull-Ups x Max reps Rest 30 seconds B. Against a 4-minute running clock: 500 Meter Row 20 x Box Jump-Overs 24/20″ Double-Unders x Max Reps […]

CFSK WOD 31/01/2015

Posted on Jan 30, 2015

A. Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% B. Complete as many […]

CFSK WOD 30/01/2015

Posted on Jan 29, 2015

A. In 15 minutes build to a heavy 3rep Deadlift B. Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 x Ground to Overhead 45/30kgs (Power Snatch, Snatch, Clean & Jerk) 10 x Overhead Squat 45/30kgs 10 x Squat Thrust Rest 3 minutes between sets, and complete a total […]

CFSK WOD 29/01/2015

Posted on Jan 28, 2015

A. Three sets of: DB Floor Press x 6-8 reps – AHAP Rest 30 seconds Defecit Ring Row/Strict Pull-Ups x Max reps Rest 90 seconds B.In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of: 12 x Squat Cleans (45/30kg) 31 x Double-Unders 14 x Burpees Open […]

CFSK WOD 28/01/2015

Posted on Jan 27, 2015

A. Four sets of: Back Squat x 6-8 reps Rest 90 seconds B. For time: 15 Hang Power Cleans 400 Meter Run 12 Hang Power Cleans 400 Meter Run 9 Hang Power Cleans 400 Meter Run Please Note: there is a NO dumping of barbells area in the new space that needs to be adhered to. […]

CFSK WOD 27/01/2015

Posted on Jan 26, 2015

So our new digs are up and running.. The space still needs a lot of fine tuning but after a few days of rest, I think you guys are ready to get back into it..   A. Tabata Anything Bottom to Bottom Air Squats Hand Release Push ups V-Ups B. Burpee Jackie Complete the following […]

CFSK WOD 26/01/2015

Posted on Jan 26, 2015

Happy Australia Day! Hang out for the day. Mob, train, eat chops, drink a tinnie, catch a wave, climb a tree. Just have a fun day.. Its the final rest day as we complete the relocation of the gym. See you all at 362 StKilda Road tomorrow!    

CFSK WOD 25/01/2015

Posted on Jan 24, 2015

Today is a rest day for CFSK. A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly […]

CFSK WOD 24/01/2015 – Moving Day!

Posted on Jan 23, 2015

A. Farmers carry all equipment 298 Meters – from Inkerman Street to our new home 362 StKilda Road. B. BBQ and Drinks when its all done!   There will be no programmed WODs today. Instead we will start moving equipment from Inkerman St at 8am. It would be great to see as many of you […]

CFSK WOD 23/01/2015 – Last Day at Inkerman St.

Posted on Jan 22, 2015

A. Front Squat Take 18mins and work to a heavy single for the Front Squat.   B. FINAL FRAN! For time, complete rounds of 21, 15, and 9 of: Barbell Thrusters 42.5/30kg Pull Ups  

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