CFSK WOD 01/04/2015

Posted on Mar 31, 2015

A. Take 20mins to establish: Heavy 5 rep Strict Press Heavy 3 rep Push Press Heavy 1 rep Push Jerk B. Complete as many round and reps as possible in 7minutes of: 3 HR Push Ups 6 Air Squats 9 Sit Ups Pranks are silly….

CFSK WOD 31/03/2015

Posted on Mar 30, 2015

A. In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 […]

CFSK WOD 30/03/2015

Posted on Mar 29, 2015

A. Power Clean 5 x 3 B. Complete as many rounds and reps as possible in 10minutes of: 7 x DB Bent Over Rows (20/15kg) 7 x DB Power Cleans  (20/15kg) 7 x DB Push Presses (20/15kg)  

CFSK WOD 29/03/2015

Posted on Mar 28, 2015

A. CrossFit Games Open Workout 15.5 For time, complete the following rounds: 27 Calorie Row 27 Barbell Thrusters 42.5/30kg 21 Calorie Row 21 Barbell Thrusters 42.5/30kg 15 Calorie Row 15 Barbell Thrusters 42.5/30kg 9 Calorie Row 9 Barbell Thrusters 42.5/30kg There is no time cap to this workout.

CFSK WOD 28/03/2015

Posted on Mar 27, 2015

A. Deadlift 1×10 then 3×5 (add weight each set start light) B. Partner “McGhee” Complete as many round and reps as possible in 30minutes of: P1 5 x Deadlifts P2 5 x Deadlifts P1 13 x Push Ups P2 13 x Push Ups P1 9 x Box Jumps P2 9 x Box Jumps  

CFSK WOD 27/03/2015

Posted on Mar 26, 2015

A. Five sets of: Overhead Squat x 3 reps (Bar is taken from rack) Rest as needed Build over the course of the five sets to today’s heavy triple. B. Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Snatches (60/45kgs) 6 Overhead Squats (60/45kgs) 9 Burpees Over the Barbell […]


Posted on Mar 26, 2015

The CFSK Endurance Run progression starts this Sunday @ 7.45am @ CFSK. Time to get FAST!

CFSK WOD 26/03/2015

Posted on Mar 25, 2015

A. 3 sets of: 60sec Calorie Row (Easy Pace) 60sec AMRAP 4 KB Front Squat AHAP 4 Alternating KB Strict Press AHAP rest 60secs At the completion of the last set rest exactly 3mins: B. 3 sets of: 60sec Calorie Row (Consistent Cals each round) 60sec AMRAP KB Thrusters AHAP Rest 2mins At the completion of […]

CFSK WOD 25/03/2015

Posted on Mar 24, 2015

A. Take 15 minutes to build to today’s heavy Clean & Jerk (Split or Power) B. Every minute, on the minute, for 15 minutes (15 sets): 3 Ground to Overhead (60/45kg) C&J/PSN/SN 6 Burpees Over the Barbell If you fail to complete the round within the minute, finish all of the repetitions and then sit […]

CFSK WOD 24/03/2015

Posted on Mar 23, 2015

A. Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Station 2 – Dumbell Floor Press x 8 reps @ 20X1 B. For time: […]