A. In teams of two, complete the following for time:

1600 Meter Wall Ball Relay Run (Break 1600 into 4 x 400, A runs with Wall Ball then B runs with Wall ball etc)

100 Partnered Burpee Wall Ball Shots

(You must perform a Burpee immediately after throwing the ball and before catching it from your partner’s toss)

200 Push-Ups

300 Double-Unders

200 Wall Ball Reverse Lunges (Wall-Ball held at chest or RX with WB held Overhead)

B. Finisher – Coaches Choice – LUCKY DIP!

Open Extras.

A.

Ten sets of:

20 Calories of Assault Bike or 15Cal Row

15 Wall Ball Shots (20/14 lbs)

Rest 2-3 minutes

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A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80-85%

(athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over)

B.

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 x Front Squats (80/50kg) Bar can be taken from floor or rack.

8 x Russian Abs

Open Workout 15.1.

Complete as many rounds and reps as possible in 9minutes of:

15 Toes to Bar

10 Deadlifts 52.5/35

5 Snatches 52.2/35

At the 9minute mark:

Open Workout 15.1A.

6 minutes to establish a 1RM Clean & Jerk:

A.

In teams of two, with only one partner working at a time*, complete for time:

100 Kettlebell Swings

400 Meter Run

100 Dumbbell Shoulder to Overhead

400 Meter Run

100 DB Goblet Squats

400 Meter Run

100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

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Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench/box without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

B.

Against a 2-minute running clock, complete:

250 Meter Row

Hand Release Push Up x Max Reps

Rest 2 minutes between sets and complete four sets.

The 2015 CrossFit Open is here!

CFSK will hold its main Open WOD at Friday at 6.30pm each week of the Open.

All athletes are welcome to attend the session alongside our registered RX and Scaled division athletes.

The Open Friday nights are always a shit tonne of fun, so we look forward to seeing everyone there.

If you are planning to participate please get in as early as possible to warm up and get your name on the heat list.

See you for 15.1!

CFSK X CF OPEN

]]>A.Every 2 mins for 12 minutes (6 sets)

6 x Back Squats (Target – Body Weight)

6 x Natural Leg Extensions

B. Every 2 mins for 10minutes, (5 sets)

5 x Stiff Leg Deadlifts (Target – BW)

5 x Kneeling Glute Ham Raises

C. 4 Rounds, for time:

10 x Jumping Lunges

60m Shuttle Sprint

Workout courtesy of Arthur…

Open Extras.

B.

Every minute, on the minute, for 10 minutes:

Snatch x 1.1 @ 80% of 1-RM

(rest 10 seconds between singles)

C.

Four sets of:

Halting Snatch Deadlift + Snatch Pull @ 95-100%

Rest as needed

A.

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.

Four sets for max reps of Push Press

Against a 2-minute running clock, complete:

Run 300 Meters

Push Press x Max reps(52.5/35 kg)

Rest 2 minutes between sets

Open Extras.

A.

Three sets for times of:

50 x Double-Unders

15 x Toes to Bar

15 x Handstand Push-Ups

(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)

Rest 3 minutes between sets.

A.

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 DB Thrusters (20/15 kg)

Minute 4 – 12 x Pull Up – Chest-to-Bar Pull-Ups

B.

Complete as many rounds and reps as possible in 12minutes of:

10 x DB Deadlifts 20/15kg

10 x DB Lunges 20/15kg

20 x Air Squats

20m Bear Crawl (Straight Legs)

Open Extras.

A.

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 x Strict Handstand Push-Ups

50 x Double-Unders

A.

3 Sets of :

Close Grip Barbell Floor Press x 5-7reps

rest 30secs

Banded Row x 12-15reps

rest 60secs

B.

Every minute on the minute x 5:

30second Handstand Hold

C. For Time

3-6-9-12-9-6-3:

HR Push Up

Straight Leg Raise

Perform 25 Double Unders in-between each set

A.

For time:

1k Run

1k Row

1k Run

B.

For time:

50 x KettleBell Swings 24’/16′

50 x Air Squats

Open Extras.

A.

For time:

75 x Shoulder to Overhead 65/40k

rest exactly 5mins then;

B.

60seconds Max Calories Air Asshole or Row. This is an all out Max effort.