01/03/14 – CFSK WOD –

Posted on Feb 28, 2014

1. Pulls Conventional or sumo deadlift to a heavy 3 (not max) 2. Met-con EMOTM 10 minutes Odd minutes Hold plank  (penalty for dropping during plank = 25 Burpees at end of workout) Even minutes Max rep Russian KBS (pick weight) 3. Finisher Row 500m for time. Post scores to beyond the whiteboard.

01/03/14 – PTT –

Posted on Feb 28, 2014

Well done to everyone who performed 14.1 today. If at the end of the workout your were a few reps off finishing the power snatches in your last round and could have got to the double unders I would consider re-doing the workout on Monday. Getting into the next round of double unders can quickly […]

28/02/14 – CFSK WOD –

Posted on Feb 27, 2014

1. Met-con “White” Five rounds of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with (20/15kg) plate held overhead Run 400 meters 2. Finisher Coaches choice Post scores to beyond the whiteboard. —   Hey CFSK Peeps! The 2014 Open kicks off tomorrow with 14.1 announced at 12.30pm! Just a reminder about […]

28/02/14 – PTT –

Posted on Feb 27, 2014

Groups A&C 1. Open workout 1st Attempt at Open workout. It is now time to compete.  If you have been following this program you are ready. Get into CFSK at 5:45-6:00pm to warm-up ready for heat 1 at 6:30pm. I will have movement prep etc ready on the board for when you get in. Group […]

27/02/14 – CFSK WOD –

Posted on Feb 26, 2014

1. Squats 1 & 1/4 Front squat work to a heavy single – not max 2. Met-con “Elizabeth” 21-15-9 Cleans (60/40kg) Ring dips Post scores to beyond the whiteboard.

27/02/14 – PTT –

Posted on Feb 26, 2014

Group A/C (Friday night & Monday repeat groups) 1. Movement prep a) 8 Minutes of sled pull/Prowler push/Xband walk/Rowing b) Ido shoulder prep 2. Movement practice a) 10 Minutes light BB skill work b) 10 Minutes light gymnastics skill work 3. Squats Front Squat 65/75/85% x3 Rest as needed between sets. 4. Weightlifting 5 Sets […]

26/02/14 – CFSK WOD –

Posted on Feb 25, 2014

1. Met-con AMRAP in 10 minutes Max strict pull-ups or ring rows Run 400m everytime you drop from bar/rings. Record reps from each set. 2. Met-con “Rope climb Annie” 50-40-30-20-10 Double under Sit-ups Complete 1 Rope climb after each round Post scores to beyond the whiteboard.

26/02/14 – PTT –

Posted on Feb 25, 2014

Group A/C (Friday night & Monday repeat groups) 1.  Mobility -5-10 minutes on Thoracic mobility -5-10 minutes on Upper Extremity Mobility -10-12 Minutes on Lower Extremity Mobility 2. Yoga To help you relax  get into the yoga class tonight at CFSK 7:30pm   3. Nutrition Make sure you have adequate food prepped for the next few days especially […]

25/02/14 – CFSK WOD –

Posted on Feb 24, 2014

1. Squats a) Back squat heavy single (Tempo 31X1) *This is not a max attempt but rather a test of what you can do with prescribed tempo with good movement. b) In 10 minutes Find a challenging weight for 1×6 RLESS each leg (Tempo 51X1) 2. Met-con AMRAP in 7 minutes Max burpees to 6 […]

25/02/14 – PTT –

Posted on Feb 24, 2014

All groups (a-b-c) 1. Movement prep a) Ido shoulder prep b) AMRAP in 10 minutes with a partner of P1 Prowler push/Farmers carry/Duck walk P2 Banded hip thrusts & RLESS (rear leg elevated split squats) *Switch up movements each round 2. Squats Back Squat 3×5 at 60% 2. Movement practice a) Spend 10 minutes on muscle-up progressions. […]

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