CFSK WOD 23/06/2015

Posted on Jun 22, 2015

A. For Time: 10 Air Squats 20 Burpees 30 Air Squats 20 Burpees 10 Air Squats   B. Muscle Up Skills 3 sets of: False Grip/Ring Rows x 6-8reps Hollow Rock x 12reps Muscle Up Transitions x5 reps   C. 3 x 4minute AMRAP Complete as many rounds and reps as possible in 4minutes of: 3 x Muscle […]

CFSK WOD 22/06/2015

Posted on Jun 21, 2015

A. With a partner complete as many rounds and reps as possible in 40minutes of: 400 Row 30 KettleBell Swings 24/16kg 200 Run Partner A completes 400row, then partner B completes 400row. When partner B finishes 400row, partner A completes 30 KB swings then partner B completes 30KB swings etc. Continue is this order for 40minutes.

CFSK WOD 21/06/2015

Posted on Jun 20, 2015

A. Every 2 minutes for 14minutes (7 sets) 1 x Clean + 2 Jerks (2 x Power or 1 x Power + 1 x Split) Same load across all sets. Aim for perfect mechanics and vertical dip/drive. B. Complete the following for time: 10 Pull Ups 15 Wall Balls 9/7kg 10 Power Cleans 15 Wall Balls […]

CFSK WOD 20/06/2015

Posted on Jun 19, 2015

A. For time: In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (65/40kg) followed immediately by… In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (42.5/30kg) B. For […]

CFSK WOD 19/06/2015

Posted on Jun 18, 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 – 4 reps @ 90+% B. For time: Run 800 Meters […]

CFSK WOD 18/06/2015

Posted on Jun 17, 2015

A. EMOTM x 36mins Min 1 – 40/30 Double Unders Min 2 – 12 x KB Swings 32/42kg Min 3 – 200/150m Row Min 4 – 12 x KB Deadlifts 32/24kg B.  3 sets of: 20 x Hollow Rocks  or 12 x Russian Leg Lifts (using squat frame)   CFSK Run Endurance Warm Up: 3 – 5 […]

CFSK WOD 17/06/2015

Posted on Jun 16, 2015

A. The Bear Com­plex. 5 Rounds of: 1 x Power Clean 1 x Front Squat 1 x Push Press 1 x Back Squat 1 x Push Press Note – 7 times through the complex equals one round. *The aim is for quality lifts and increasing weight each round. Not for time. *Your hands can’t leave the bar unless […]

CFSK WOD 16/06/2015

Posted on Jun 15, 2015

A. 4 sets of: DB Bent Row x 15reps each side Single Arm Arnold Press x 10reps B. Skill – Muscle Up/False Grip (10mins) Pick an element to work on: False Grip Ring Rows 5 x 6-8reps False Grip Swing  5 x 3reps Muscle Up Transition (with or without assistance) Hip Kip Drill (1x Ring Row, 1 x Heel […]

CFSK WOD 15/06/2015

Posted on Jun 14, 2015

A. Back Squat 7 x 5 Between sets –  Side Plank with Leg Abduction x 8-10reps per side B. Every minute on the minute x 15 4 x Burpee Box Jumps 24/20″ 6 x Barbell Reverse Lunge (Barbell taken from floor) Barbell taken from floor. If you cant complete the set in the 60seconds, finish […]

CFSK WOD 14/06/2015

Posted on Jun 13, 2015

A. 15min AMRAP: 35 Doubles then 3 rounds of: 3 Pull Ups 6 Hand Release Push Ups 9 DB Floor Press 20/10kg Rest exactly 5mins then: B. 10min AMRAP: 25 Doubles then 2 rounds of: 6 Burpees 12 DB Push Press 20/10kg Rest exactly 5mins then: C. 5min AMRAP: DB Man Makers 20/10kg Same DB weight […]

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