CFSK WOD 01/07/2015

Posted on Jun 30, 2015

A. Squat Clean 5 x 2 Same load across all sets. B. Complete 3 sets, each for times: 100m Run 12 Power Clean or Power Snatch 60/45kg – 50/35kg 9 Burpees Over Bar Rest exactly 3minutes between sets. C. 2 x Max Effort weighted Plank Hold Load – Aim for 1/2 Body Weight

CFSK WOD 30/06/2015

Posted on Jun 29, 2015

A. Every Minute on the minute x 25 Min 1: 40m Framers Carry 32/24kg Min 2: 15 BB Bent Row 40/30kg Min 3: 20 OH Plate Lunge Steps 20/10kg Min 4: 8 x Active – Passive Hang Min 5: 40/30 Double Unders   B. With a partner: Complete as many reps as possible in 5mins […]

CFSK WOD 29/06/2015

Posted on Jun 28, 2015

A. Every 2Minutes x 6 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 – 2 reps @ 95% These percentages should based on our […]

CFSK Bring A Friend Day.

Posted on Jun 28, 2015

The CFSK Bring A Friend Day. WOD’s at 9am and 10am, famous CFSK Wagyu BBQ at 11am.. (No Yoga today – sorry) Even if you don’t have a friend to bring, come along and enjoy a great day with the Misfits of Fitness at CFSK!. A. 3 Frames of “Rowling” Row as hard as you can […]

CFSK Bring A Friend Day. 28/06/2015

Posted on Jun 27, 2015

The CFSK Bring A Friend Day – You’ll have to come along to see what the WOD’s will be! WOD’s at 9am and 10am, famous CFSK Wagyu BBQ at 11am.. (No Yoga today – sorry) Even if you don’t have a friend to bring, come along and enjoy a great day with the Misfits of Fitness […]

CFSK WOD 28/06/2015

Posted on Jun 27, 2015

A. Every two minutes, for 12 minutes: Power Clean + Squat Clean B. 6 Rounds for time: 10 Hang Power Snatch/Clean 45/30kg 50 Doubles C.  

CFSK WOD 27/06/2015

Posted on Jun 26, 2015

A. Front Squat *Set 1 – 3 reps @ 60% *Set 2 – 3 reps @ 70% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85-90% *Set 5 – 1 rep @ 95% Rest 2-3 minutes between sets. B. Complete as many rounds and reps as possible in 10 minutes […]

CFSK WOD 26/06/2015

Posted on Jun 25, 2015

A. Strict Press 5 x 5 Same load across all sets. B. Complete as many rounds and reps as possible in 12 minutes of: 2 Handstand Push-Ups 2 Toes to Bar 4 Handstand Push-Ups 4 Toes to Bar 6 Handstand Push-Ups 6 Toes to Bar Continue with this rep scheme adding 2 reps each round. […]

CFSK WOD 25/06/2015

Posted on Jun 24, 2015

A. 5 x 3 Hang Squat Clean Same load across all sets.  Bar can be taken from High or Low hang. In between sets accrue 75 banded good mornings. Rest 90-120seconds between sets. B. “DT” 5 Rounds for time of: 12 Deadlifts (70kg/50kg) 9 Hang Power Cleans (70kg/50kg) 6 Push Jerks (70kg/50kg)  

CFSK WOD 24/06/2015

Posted on Jun 23, 2015

A. Back Squat 10 x 2 In between sets accrue 50 Scapula Push Ups B. 15min AMRAP 30 Cal Row 20 Box Jumps 24″/20″ 10 Unbroken Wall Balls 9/7k C. For time: 400m Farmers Carry – AHAP.

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