For time: 1km Row 30 Snatch (50kg/35kg) 1km Run Post time  and scale to scores. Some people get oly lifts instantly; like it’s part of their DNA, for others it can be a slow painful grind. Thanks to the great patience of Bjorn Walker, the fun training times with Tim and Nicko and all the [...]

For Time 10-9-8-7-6-5-4-3-2-1 Chest-to-Bar Pullups Box Jump (30″/24″) Double Rep Abmat Situp Post time and scale to scores. Having bad days in the gym? Break the cycle!

The 1st May 2010 was our first official day as CFSK We will celebrate our 2nd anniversary on Sunday 6th May with a mini Games event and breaky. Details will be in the Newsletter. Please register your participation at the desk before Friday. CF Kids at 9.00am

For Time 800m Run 8 Bear Complex (40kg/30kg) 8 Muscle up 600m Run 6 Bear Complex (50kg/35kg) 6 Muscle up 400m Run 4 Bear Complex (60/40kg) 4 Muscle up 200m Run Bear Complex One Rep = 1 Power Clean 1 Front Squat 1 Push Press brought down onto back 1 Back Squat 1 Push Press [...]

“Diane” 21-15-9 Dead lift (102.5kg/70kg) Handstand push-ups Compare to 13/04/12 Workout Demo with Annie. Sakamoto & Laurie. Galassi Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz3:57 (185lbs). Finisher 21-15-9 Kettle bell swing Hand release push up Post time and scale to scores.

Run 8 x 400m Rest precisely 90 sec between rounds. Perform first round as a time trial, all out max sprint. Continue the next 7 rounds attempting to match or better the time of the first. For every second above the initial time perform 1 burpee after the 90 sec of rest (at the beginning [...]

Muscle up progressions (the ones you haven’t done) and Ninja backsaults with Master Jules Burgemeestre.

4 Rounds each for time 300m Row 9-7-5 Overhead squat (40kg/30kg) Chest to bar Rest as needed between rounds Post fastest and slowest times to scores.

Snatch 1,1,1,1,1 Good mornings* 5,5,5,5,5 Finisher (time permitting) 3 Rounds for time 50 Double under 10 Slam balls (Heavy) Post weight & time to scores. Feats of strength compilation

For time 40 Broad jumps (Minimun of 2m/1.5m) 20 Toe to bar 7 Wall climbs 40 Lateral jumps over 20kg plate 20 Toe to bar 5 Wall climbs 40 Jumping pull-ups 20 Toe to bar 3 Wall climbs Finisher For quality Complete 3 rounds of 7 L-sit pull-ups 3 Skin the cat Post time and [...]

Wednesday 25th April ANZAC DAY WoDs: 9am 10am & 5pm With a 6pm Mobility Sess.

Minute 1 complete 4 Power clean max UB front squats (70% 1RM clean) Minute 2 3 Muscle-ups max UB ring dips Minute 3 Rest No resting during set. Squats must be continuous, as soon as you’re unable to link reps together set is over. No Resting on top/bottom of rings, there must be continuous movement [...]

Work to 1RM Clean Compare to 06/04/12 Then For time 800m Run 40 Box jumps (30”/24”) 800m Run *Box jumps are games standard. Post 1rm and time to scores.

AMRAP in 20 minutes Of: 5 Pull-up 10 Push-up 15 Squat Compare to 29/01/12 Post rounds and scale to scores. Mobility Prep for “Cindy”

Reactive DB box jump: Find 1rm (15/10kg) 1 min on, 30 seconds rest. 4 rounds: Max plyo pullup variation Max mountain climber variation Max GHD sit up

5 Rounds for time of 400m Run 15 Overhead squat (42.5kg/30kg) Compare to 03/12/11 Post time and scale to scores. Make your Breakfast Better

For time: Row 20 calories 30 Burpees (onto 2 x 20kg plates) 40 DB Ground to Overhead (20/15kg) 50 Toes to Bar 30m Overhead Walking Lunge (20/15kg) 45m Sprint Post time and scale to scores. Workout standards DEMO Kaz representing CFSK in Nepal.

AMRAP in 20 minutes 2 Muscle Ups 4 Handstand Push Ups 8 Wallballs (9kg/7kg) Post rounds & Scale to scoreboard. AN OPEN LETTER I am the owner of the CrossFit Affiliate; CrossFit St Kilda, in Inkerman Street St Kilda. I’m guessing you don’t know much about CrossFit as it’s a relatively new movement in the [...]

Every minute on the minute for 20 minutes 1 Power Clean 1 Hang Squat Clean 1 Jerk* Same weight is used for each movement. Go as heavy as possible. *Jerk can be Split or Push Jerk Post total weight moved to scores. California strength girls lift heavy!!