CFSK WOD 31/12/2014

Posted on Dec 30, 2014

A. Three Sets of: Reverse Barbell Lunges x 8 reps each leg @ 21X1 – AHAP Rest up to 2mins between sets. B. “Mary” Complete as many rounds and reps as possible in 20minutes of: 5 x Handstand Push Ups (Kipping Allowed) 10 x Alt One Legged Squats 15 x Pull Ups (Kipping allowed) or […]

CFSK WOD 30/12/2014

Posted on Dec 29, 2014

A. Five sets of Snatch of 1.1.1 Rest 7seconds between reps, up to 2mins between sets. B. For time: 5 x Shoulder to Overhead 10 x Power Cleans 15 x Burpees Over the Barbell 600 Meter Run 15 x Burpees Over the Barbell 10 x Power Cleans 5 x Shoulder to Overhead

CFSK WOD 29/12/2014

Posted on Dec 28, 2014

A. Front Squat Build up to approx’ 65% 1RM. A.2 Every 90seconds for as long as possible: 2 x Front Squat. Starting at 65% and adding 2.5kgs each set. B. “Jackie” For time complete: 1000m row 50 Barbell Thrusters (20kg) 30 Pull Ups

CFSK WOD 28/12/2014

Posted on Dec 27, 2014

A. Five sets of: Power Clean x 3-5 reps Rest 2 minutes between sets B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups

CFSK WOD 27/12/2014

Posted on Dec 26, 2014

A. 2014 CrossFit Games Individual Event 3, “Triple Three” Complete the following for time: 3000m Row 300 Double Unders 3mile (5k) Run This workout can be completed as Individual or in Teams of 2. Teams of 2 can partition Reps any way but each movement must be complete  before moving to next movement. (Scaled Individual […]

CFSK WOD 26/12/2014

Posted on Dec 25, 2014

A. Three sets of: 60 seconds Passive Hang 30 seconds rest 60 seconds Scap Push Ups 60 seconds rest B. Three sets for max reps of: 60 seconds Row for Calories 60 seconds Dumbbell Push Press 25/15kg 60 seconds Box Jump Overs 24″/20″ 60 seconds Squats 60 seconds Burpees Rest 3 minutes

CFSK WOD 25/12/2014 – Merry Xmas CFSK!

Posted on Dec 24, 2014

Xmas Day WOD TIME – 9am 12 Days of CrossFit Xmas! 12 Rounds for time of: 1 Squat clean thruster (70/50kg) 2 BJ, 30/24″ 3 Push Press (70/50kg) 4 Toes to bar 5 Front squats (70/50kg) 6 Push-ups 7 V-sits 8 Squat thrust over bar 9 Deadlifts (70/50kg) 10 Jumping Lunges (10 each side) 11 […]

CFSK WOD 24/12/2014

Posted on Dec 23, 2014

A. Four sets of: Pause Back Squats x 6-8 reps @ 35X1 Rest 2minutes B. Complete as many rounds and reps as possible in 7 minutes of: 5 x Handstand Push-Ups (Kipping allowed) 10 x Sit-Ups 15 x Squats

CFSK WOD 23/12/2014

Posted on Dec 22, 2014

A. Three rounds for time of: 50/30 x Push-Ups 30 x Double-Unders 400 Meter Run B. Tabata v Tabata Russian Kettle Bell Swings Hollow Rock Complete 8rounds of KB Swings and then 8rounds of Hollow Rock. Score is lowest round for each movement.

CFSK WOD 22/12/2014

Posted on Dec 21, 2014

A. EMOTM 12mins Min1 x 5-7 Strict Pull Ups or Strict Chest 2 Bar Min2 x 8 – 12 Alternating Pistols Min 3 x 60m Farmers Carry – AHAP B. The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the […]