CFSK WOD 01/05/2015

Posted on Apr 30, 2015

A. Every 2 minutes, for 14 minutes (7 sets): Strict Press x 5 reps B. Every 90seconds for 4 sets: 3 Ring Rows 6 Push Ups 9 DB Push Press 25/15kg At 6minutes: 60 seconds Max Double Unders At 7.30 on the clock: Every 90seconds for 4 sets: 3 Ring Rows 6 Push Ups 9 […]

CFSK WOD 30/04/2015

Posted on Apr 29, 2015

A. Power Clean 5 x 3 Aim to add Load from 15/04   Power Clean 5 x 3 15/04/2015   B. Complete 4 rounds for time: 10 x KB Swings 32/24kg 10 x Squats with KB in rack position RT 25m One Arm Farmer Walk w/ KB in rack position RT 10 x KB Swings 32/34kg 10 x […]

CFSK WOD 29/04/2015

Posted on Apr 28, 2015

A. Every 2 minutes, for 8 minutes (4 sets): 20-22 Walking Lunges (32/24 kg KBs in each hand) B. Every 3 minutes, for 15 minutes (5 sets): Barbell Floor Press x 3-5 reps Goal is to establish today’s 5-RM. C. Three sets of: Single-Arm DB Row x 8-10 reps each @ 2111 Rest 45 seconds […]

CFSK WOD 28/04/2015

Posted on Apr 27, 2015

A. Weighted Pull Ups 5, 5, 5, 5, 5 or Negative Pull Ups 5 x 5 w’ 3-5 sec descent. B. Complete for time: Row – 225 calories (Can be performed with a partner) Every 3 minutes, starting at third minute, perform 5 Heavy Russian KB Swings. Continue following this format until 225 calories are […]

CFSK WOD 27/04/2015

Posted on Apr 26, 2015

A. Every two minutes, for 16 Minutes (8 sets): High Hang Clean + Hang Clean + Clean B. For time: Row 500 Meters When the clock reaches 4 minutes… For time: 30 Dumbbell Man-Makers   Extras. Active Pigeon Stretch x 2mins each side Atlas Stretch x 2-3mins   A-Dub performing the Atlas Hang stretch.

CFSK WOD 26/04/2015

Posted on Apr 25, 2015

A. Every 2 minutes for 16minutes (8sets) : Front Squat x 3 Reps In between reps alternate between Min 1: 2 x Strict Pull Ups Min 2: 3 x Negative Push Ups 3111 B. Complete as many rounds as possible in 5 minutes: Front Squat – 5 reps (60/40kgs)  Barbell to be taken from floor. Hand […]

CFSK WOD 25/04/2015

Posted on Apr 24, 2015

Anzac Day Hero WOD. Please note that as we will be at the Dawn Service there is NO 8am WOD. 9am, 10amWL, 11WOD will be as per usual. A. “Wood” 5 round for time 400m run 10 Burpee Box Jumps 24inch/20inch 10 SumoDeadliftHighPull 42.5kg/30kg 10 Thrusters 42.5kg/30kg 1min Rest (no rest last round) Include rest […]

2015 ANZAC DAY Schedule

Posted on Apr 24, 2015

ANZAC DAY Schedule NO 8am WOD 9am WOD 10am Weight Lifting 11am WOD  

CFSK WOD 24/04/2015

Posted on Apr 23, 2015

A. Complete 8 rounds for time: Front Rack Walking Lunge – 6 reps (3R/3L) 65/40kg Dynamic Push Ups – 8 reps Russian Twist – 10 reps w’ KB or DB B. 3 sets of: 50m Farmers Carry – Use KB/DB/Farmers Handles -AHAP (to crnr Martin St) Rest 3mins between sets

CFSK WOD 23/04/2015

Posted on Apr 22, 2015

A. 7 sets of: Strict Press x 3 reps/same load across all sets (Hold for 2 count overhead re-set each rep at shoulder) Between sets complete 10-20 Seconds L-sit hold (Focus on shoulder position over difficulty) Rest 2mins B. Every 2 minute for 16minutes/8sets: 3 Burpees 6 Dumbell Push Press 25/15kg 9 Wall Balls 9/7kg – 10′ […]

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