CFSK WOD 01/08/14

Posted on Jul 31, 2014

 1) Deadlift 5 x 3 @ 30X1 Hold tempo, same weight each set. 2) The San Francisco Crippler For time. 30 Back squats (100/70kg) *Scale as needed Row 1000 meters. Post Scores to Beyond The Whiteboard.

CFSK WOD 31/07/14

Posted on Jul 30, 2014

1) In 15 mins establish: Push press 5RM Push Press 3RM  2) ‘Ditch Digger’ For time: Run 800m 25 Burpees Run 400m 25 Burpees Run 200m 25 Burpees Post scores to Beyond The Whiteboard.

CFSK WOD 30/07/14

Posted on Jul 29, 2014

1) Overhead Squat  5-4-3-1-1-1 2) EMOTM 15 mins Min 1: 7 Overhead Squats (45, 30kg,) Racks or floor Min 2 Two: 45 second Plank Min 3 Three: 12 Ball Slams Kara Webb wining the Overhead Squat at the 2014 CrossFit Games.  

CFSK WOD 29/07/14

Posted on Jul 28, 2014

1) Strict press 3×8 Same weight each set. Complete 8-10 strict pull-ups between sets. 2) “G.I Jane” 100 Burpee pull-ups for time NOTE: Ideally, the pull-up bar is about one foot above your reach Post scores to Beyond The Whiteboard.

CFSK WOD 28/07/14

Posted on Jul 27, 2014

1)5×5 Back Squat @30X1 Cossack squat x10 between working sets, Hold tempo, same weight each set 2) 4 Rounds for total time 20 Unbroken Russian KBS 20 Air squats Run 400m After round 1 Rest 60 seconds After round 2 Rest 90 Seconds After Round 3 Rest 120 seconds Post scores to Beyond The Whiteboard.

CFSK WOD 27/07/14

Posted on Jul 26, 2014

1) DB Floor Press 5×5 @ 30X1 Between sets complete 10 Ring rows @30X1 2) EMOTM for 30 Minutes Min 1 24 UB Double unders Min 2 Row 12 Cal Min 3 8 DB Push Press (Pick Load) Post scores to Beyond The Whiteboard.

CFSK WOD From The Road 26/07/14

Posted on Jul 25, 2014

1) Gymnastics 4 Sets of: 3-5 False Grip Ring Pull Ups Finish last rep with 10sec False Grip Hold 3-6 Strict Ring Dips Finish last rep with 10sec hold in support Rest as needed between sets. 2) “The BRICK 7’s” With a partner complete 7 rounds each of: 7 Power Cleans 60/40kg 7 Toes 2 […]

CFSK WOD 25/07/14

Posted on Jul 24, 2014

Gymnastics SAS (Straight arm strength) A1. Front tuck lever x20 seconds A2. Bridge up x1.1.1 Alternate between A1 & A2 for 10 minutes B1. Tuck planche x20 seconds B2. Chest stretch on rings x40 seconds Alternate between B1 & B2 for 10 minutes 3) ‘The Doppleganger’ 5 Rounds for time: 15 Air squats 10 Knees to […]

CFSK WOD From The Road 24/07/14

Posted on Jul 23, 2014

1) Complete 7 sets each with a partner P1 Work P2 Rest 1 Flat footed clean pull+3 Low hang cleans NOTE: This is not for time but should be completed with minimal rest. 2) ‘Captain TRI-CON’ 3 Rounds for time of: 200m Run 10 Strict HSPU 5 Clean and Jerk 75/55kg (Scaled from original) 15min […]

CFSK WOD 23/07/14

Posted on Jul 22, 2014

Gymnastics strength A. Hollow rock or hold x60 seconds Rest 60 seconds x5 B. Active hang from bar x20 seconds or Strict pull-up x5 @30X1 Rest 60 seconds x5 2) 3 Rounds each for time Row 400m 30 Air squats 15 Burpees Rest 1:1 Post scores to Beyond The Whiteboard.

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