CFSK WOD 01/03/2015

Posted on Feb 28, 2015

Open Workout 15.1. Complete as many rounds and reps as possible in 9minutes of: 15 Toes to Bar 10 Deadlifts 52.5/35 5 Snatches 52.2/35 At the 9minute mark: Open Workout 15.1A. 6 minutes to establish a 1RM Clean & Jerk:

CFSK WOD 28/02/2015

Posted on Feb 27, 2015

A. In teams of two, with only one partner working at a time*, complete for time: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 DB Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the 400 Meter Runs together and must stay within arms reach.

CFSK WOD 27/02/2015

Posted on Feb 26, 2015

A. Five sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench/box without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Against a 2-minute running clock, complete: 250 Meter Row Hand Release Push Up x Max Reps Rest 2 minutes between sets and complete four sets. The […]

CFSK WOD 26/02/2015

Posted on Feb 25, 2015

A.Every 2 mins for 12 minutes (6 sets) 6 x Back Squats (Target – Body Weight) 6 x Natural Leg Extensions B. Every 2 mins for 10minutes, (5 sets) 5 x Stiff Leg Deadlifts (Target – BW) 5 x Kneeling Glute Ham Raises C. 4 Rounds, for time: 10 x Jumping Lunges 60m Shuttle Sprint […]

CFSK WOD 25/02/2015

Posted on Feb 24, 2015

A. Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ B. Four sets for max reps of Push Press Against a 2-minute running clock, complete: Run 300 Meters Push Press x Max reps(52.5/35 kg) Rest 2 […]

CFSK WOD 24/02/2015

Posted on Feb 23, 2015

A. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 DB Thrusters (20/15 kg) Minute 4 – 12 x Pull Up – Chest-to-Bar Pull-Ups B. Complete as many rounds and reps as possible in […]

CFSK WOD 23/02/2105

Posted on Feb 22, 2015

A. 3 Sets of : Close Grip Barbell Floor Press x 5-7reps rest 30secs Banded Row x 12-15reps rest 60secs B. Every minute on the minute x 5: 30second Handstand Hold C. For Time 3-6-9-12-9-6-3: HR Push Up Straight Leg Raise Perform 25 Double Unders in-between each set

CFSK WOD 22/02/2015

Posted on Feb 21, 2015

A. For time: 1k Run 1k Row 1k Run B. For time: 50 x KettleBell Swings 24’/16′ 50 x Air Squats Open Extras. A. For time: 75 x Shoulder to Overhead 65/40k rest exactly 5mins then; B. 60seconds Max Calories Air Asshole or Row. This is an all out Max effort.

CFSK WOD 21/02/2015

Posted on Feb 20, 2015

Workout of the Day In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 x Burpee Box Jump-Overs (24″/20″) 7 x Thrusters (60/40kgs) 7 x Chest-to-Bar Pull-Ups/Pull Ups Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete […]

CFSK WOD 20/02/2015

Posted on Feb 19, 2015

A. Every Minute on the minute for 20minutes: Min 1 – Barbell Bent Over Row x 12-15reps Min 2 – 50m KB Farmers Carry – AHAP Min 3 – 45second Face Down Hollow Hold Min 4 – 20m Walking Lunge B. In teams of two, alternate sets to complete 3 each of: 10 x Power Cleans (50/35kgs) 400 […]

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