CFSK WOD 01/06/2015

Posted on May 31, 2015

A. Every 2minutes for 10minutes: Dumbell Floor Press x 8-10reps In between sets accrue 25 Gymnastics Kips B. Get as far as possible in 9minutes: 2 Dumbell Cleans 25/15kg 2 Toes To Bar 4 Dumbell Cleans 25/15kg 4 Toes To Bar 6 Dumbell Cleans 25/15kg 6 Toes To Bar 8 Dumbell Cleans 25/15kg 8 Toes […]

CFSK WOD 31/05/2015

Posted on May 30, 2015

A. Every 2minutes for 10 minutes Strict Press x 5 reps Same load across all sets Between sets accrue 100 Hollow Rocks B. Complete as many rounds as possible in 10 minutes: 10 x Dumbbell Push Press 25/15kg Row 250 meters C. For time: 200m Farmers Carry – AHAP Use whatever you can find – DB/KB/Handles  

CFSK WOD 30/05/2015

Posted on May 29, 2015

A. Every 2minutes for 14minutes (7sets) Back Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ […]

CFSK WOD 29/05/2015

Posted on May 28, 2015

A. Every Minute on the minute x 10; Min 1: 1-2 reps Strict Handstand Push or HSPU Progression Min 2: 2-3 x Chest 2 Bar Pull Ups/Pull Ups B. CrossFit Games Regionals Event 6: Complete 5 rounds for time of: 25 Calories Row 16 Chest 2 Bar Pull Ups* 9 Strict Deficit Handstand Push Ups […]

CFSK WOD 28/05/2015

Posted on May 27, 2015

A. Every 3minutes for 5 sets Clean x 2 reps Increase load each set. B. Complete for time: 10-8-6-4-2 Squat Clean Thruster 50/35kg 100m Run after each set   CFSK Run Endurance LONG INTERVAL Warm Up: 5 mins Light Jog 3 sets of: 20 x Glute Bridge 10 x Heel Raises   Drills: 3 sets of: […]

CFSK WOD 27/05/2015

Posted on May 26, 2015

A. Every 2 minutes for 14minutes (7 sets) Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – […]

CFSK WOD 26/05/2015

Posted on May 25, 2015

A. Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds B. Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 40 Doubles   CFSK Run Endurance […]

CFSK WOD 25/05/2015

Posted on May 24, 2015

A. Every 90 seconds x 6 (3 of each set); Set 1 – 4 Med Ball Turkish Get Up (2 on each side) Set 2 – 10 x Barbell Squat Jumps 20/15kg B. In teams of 4 or 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: […]

CFSK WOD 24/05/2015

Posted on May 23, 2015

A. Power Clean 5 x 3 While this isn’t Touch n Go, there should be no rest or reset at the floor. Aim to reset at the Hip/High Hang. B . 4 Rounds for time of: 21 Calorie Row 12 Power Cleans @ 60% part A 9 Burpees over Bar  

CFSK WOD 23/05/2015

Posted on May 22, 2015

A.In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 x Dumbbell Ground to Overhead (DB SH 2 OH allowed) 20/15kg 10 x Chest to Bar Pull-Ups 200 Meter Sprint B. Finisher – Tabata Bottom to Bottom Air Squat Score is lowest reps for any […]

CFSTK 6 Week Spring Challenge

Please fill out the form below to register your interest in the CFSTK Spring Challenge.
  • This field is for validation purposes and should be left unchanged.
MENU