22/03/14 – CFSK WOD –

Posted on Mar 21, 2014

A1. Overhead squat @ 5511 x5 Rest 60 seconds A2. Strict pull-up @ 5111 x5 Rest 1-2 Minutes x5 Sets B. 5 Rounds for time Run 200m 30 Double unders Post scores to beyond the whiteboard.

22/03/14 – PTT –

Posted on Mar 21, 2014

A. 14.4 AMRAP in 14 Minutes 60 Calorie Row 50 TTB 40 Wall Balls 9/6kg 30 Cleans 61/43kg 20 Muscle ups NOTE: I will have movement prep and warm-up and cool down ready for you when you get in and plan on going over some strategy and pacing advice for the workout at 2:30pm We […]

21/03/14 – CFSK WOD –

Posted on Mar 20, 2014

A1. EMOTM for 10 minutes Odd 15-20 Heavy Russian KBS (Pick weight) Even 40m Plate push A2. AMRAP in 7 minutes of Burpee box jumps (24/20″) *Begin every minute with 4 Slam ball over shoulder heavy or 8 slam ball light. Post scores to beyond the whiteboard.  

21/03/14 – PTT –

Posted on Mar 20, 2014

REST DAY -Reminder 14.4 will be performed Saturday 3pm. If you want to be in an early heat get in early to warm-up. -Spend some time mashing and working on anything tight. -If possible get to the beach/pool for a light swim for 30-40 minutes constant movement, earlier in the day is preferred to help […]

20/04/14 – CFSK WOD –

Posted on Mar 19, 2014

2-3 Sets of A1. Split squat @ 3111 x5-6 Reps Loaded+ Another 5-6 Reps un-loaded Rest 30 seconds A2. Bent over BB rows @ 2011 x 10-12 Rest 60 seconds B. AMRAP in 15 minutes with a partner Max round of 300m Row…During rest period must hold either hollow rock or hang from bar swap each […]

20/04/14 – PTT –

Posted on Mar 19, 2014

Movement Prep/Practice. -10 Minutes of Animal walks your choice – non stop movement -Tabata BB hip thrusts (thighs banded – 40/30kg) – 3 Sets for quality of 10 Roll to candle 5 Toes to bar legs straight Weightlifting. A. Back squat @ 30X0 x 6-8 x3 sets Rest 2-3 minutes B1. Split squat @ 3111 […]

The Open – 14.4 & 14.5

Posted on Mar 19, 2014

Hey Team, With the last two weeks of this years CrossFit Open almost here, we are moving to a bigger and better stage for the final two workouts. The main workout for our PTT and spectators will be Saturday 3.00pm. We’re hoping to create a semi final and grand final environment and based on the […]

19/03/14 -CFSK WOD –

Posted on Mar 18, 2014

A. 2-3 Sets of Sumo deadlift @ 3131 x12-15 Rest 60-90 seconds B1.3 Sets of Behind the neck strict press @ 2121 x10-12 Rest 30 seconds 30m Waiters walk e/s Rest 30 seconds C. 3 Rounds for time of 50 UB Double unders 25 UB KBS (24/16kg) 10 UB Shoulder to overhead (Pick weight-Rack optional) […]

19/03/14 – PTT –

Posted on Mar 18, 2014

Movement Prep/Practice -Sled pull/Prowler push/Farmers carry/Row 10 minutes -3×15 Wrist raises + Wrist push-ups varied hand position -30x Good mornings + 30x Squats varied foot pos – 10x Clean grip overhead squats @ 55X1 -Work on 3 pos snatches and 3 pos cleans – stay light include push jerks with cleans Weightlifting A. Snatch x […]

18/03/14 – CFSK WOD –

Posted on Mar 17, 2014

A. Back squat @ 3010 x 8-12 reps x 3-4 Sets Rest 90 seconds between sets B. Strict pull-up @ 31X1 x Max reps x3 Sets goal is over/around 6-8 reps use partner assistance if needed. Rest 1-2 minutes between sets. C. AMRAP 10: 7 Ring rows – Chest through bottom of rings 14 Wall balls […]

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