01/04/14 – CFSK WOD –

Posted on Mar 31, 2014

A. Back Squat @ 33X1 x5-7 Rest 2 Minutes x3 B. 3-4 Sets for times @85% 5 Front squats (racks optional) 10 Over box jumps (24/20″) 15 Russian KBS 20 Walking lunge steps 25 Air squats Rest 5 Minutes Post scores to beyond the whiteboard.

01/04/14 – PTT –

Posted on Mar 31, 2014

Enjoy the lower volume week. Listen to your body and if you are still feeling fatigued or have any niggles spend some extra time on mobility and restoration. We will ideally be splitting  todays session into a AM session  and PM session. If your schedule does not allow for the 2 to be separate simply […]

31/03/14 – CFSK WOD –

Posted on Mar 30, 2014

A. Ring rows x10-12 @3111 Rest 45 Seconds One arm bottom up KB strict press x10 @3011 Rest 60-120 Seconds x3 B. EMOTM for 20 minute Odd minutes 60m Farmers carry AHAP Even minutes Row 45 seconds hard effort. Post scores to beyond the whiteboard. Absolutely amazing afternoon of 14.5 at CFSK! AMAZING! Everybody did […]

31/03/14 – PTT –

Posted on Mar 30, 2014

So the open is over for another year! Well done to you all for taking part and competing. The amount of progress made over the past few months and especially the past 5 weeks has been very impressive. With consistent training and recovery I am very confident that we will be getting a team to […]

30/03/14 – CFSK WOD –

Posted on Mar 29, 2014

A. 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters (43/30kg) Burpees Notes This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the […]

30/03/14 – PTT –

Posted on Mar 29, 2014

If you are completing 14.5 Monday I suggest you spend today on the following. A. Mobility and warm-up as if going to do 14.5 B. 10-15min open movement practice maybe a couple of sets of 5 Thruster 5 Burpees 5 Thruster *Work breathing and pacing. C. Air bike 10 minutes light effort D. Mobility Front […]

29/03/14 – CFSK WOD –

Posted on Mar 28, 2014

A. Spend 15 Minutes working on 3 Pos snatch *If competent work to a moderate weight for 3-5 sets   B. Spend 15 minutes working on 3 Pos cleans *If competent work to a moderate weight for 3-5 sets C. For time Row 1km 20 med ball to shoulder (AHAP) 100m Farmers carry (AHAP) 30 Toe […]

29/03/14 – PTT –

Posted on Mar 28, 2014

Movement prep/strategy and warm-up will be covered at CFSK at 2:30pm Please get in early (around 2:15pm) to start mobility and movement prep Heat One will start around 3pm — Good luck! Its a tough workout but you do this sort of thing all the time…Thrusters and Burpees are pretty standard in your programming just […]

28/03/14 – CFSK WOD –

Posted on Mar 27, 2014

A. Back Squat @ 33X1 x5-7 Rest 2 Minutes x2-3 B. 5 Minutes @80-90% 30m Walking lunge 15 Cal row Rest 5 minutes actively 5 Minutes @80-90% 30 Double under 15 Squat thrusts Rest 5 minutes actively 5 Minutes @80-90% 5 Push-ups 10 V-sits 15 Squats Post scores to beyond the whiteboard.

28/03/14 – PTT –

Posted on Mar 27, 2014

REST DAY + Mobility      

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