CFSK WOD 22/05/2015

Posted on May 21, 2015

A. Every 2minutes, for 12 minutes (6 sets): 4-Stop Halting Clean Deadlift + Hang Clean (Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean) Build over the course of the six sets. B. Complete […]

CFSK WOD 21/05/2015

Posted on May 20, 2015

A. Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible […]

CFSK WOD 20/05/2015

Posted on May 19, 2015

A. Every 2minutes for 10minutes: Push Press x 3 reps B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Assault Bike or Rowing 10 Dumbbell Push Press 20/15k As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts […]

CFSK WOD 19/05/2015

Posted on May 18, 2015

A. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3011 w’ DB AHAP Rest 30 seconds between legs, 45seconds before moving on to: Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0 Rest 45 seconds B. For time: 75 Double Unders 50 Wall Ball Shots (9/7kg) 25 Burpees 50 Wall Balls (9/7kg) 75 […]

CFSK WOD 18/05/2015

Posted on May 17, 2015

A. In teams of THREE, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (Pick Load) 7 Chest-to-Bar Pull-Ups Rest until the running clock reaches 20:00, and then… B. In teams of TWO, alternating complete rounds, complete as many rounds and reps […]

CFSK WOD 17/05/2015

Posted on May 16, 2015

A. Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 x Russian Kettlebell Swings (AHAP) 40 x Double-Unders B. Two sets of: Hawaiian Squat x 90 seconds each side Prone Plank x 60 seconds Rest 60 seconds  

CFSK WOD 16/05/2015

Posted on May 15, 2015

A. Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps B. Four sets of 3-minute sprints of either: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats – OR – “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Perform as many rounds and […]

CFSKate at the 2015 Pacific Regionals.

Posted on May 15, 2015

Next weekend is the 2015 CrossFit Games Pacific Regionals. For the 2nd consecutive year our very own Coach Kate will be on the event floor representing CFSK. Only 1% of the athletes that participate in the CF Open qualify for the regionals. To qualify 2 years running is an amazing effort. Well done Coach! CFSKate […]

CFSK WOD 15/05/2015

Posted on May 14, 2015

A. Back Squat Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% Set 6 – 6 reps @ 80-85% Rest 2 minutes between sets. B. For Times: Row 1000m Rest […]

CFSK WOD 14/05/2015

Posted on May 13, 2015

A. Complete for time: “Filthy Fifty” aka ‘Adios Tuuls!’ 50 Box Jumps, 24″/20″ 50 Jumping Pull-ups 50 Kettlebell Swings, 16kg/12kg 50 Steps, Walking Lunge 50 Knees to Elbows 50 Push Press, 20/15kg 50 Back Extensions (scale to KB Deadlifts 32/24kg if GHD’s are being used) 50 Wallballs, 9/7kg 50 Burpees 50 Double Unders 40Min time cap. […]

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