CFSK WOD 01/08/2015

Posted on Jul 31, 2015

A. In teams of 3, alternate movements to complete as many rounds and reps as possible in 12minutes of: 200m Row 8 x Front Squats 60/45kg (barbell taken from floor) A performs 200m row, then B performs 10 squats then C performs 200 row etc rest exactly 5mins then: B. In teams of 3, alternate […]

CFSK WOD 31/07/2015 Final WOD from The Road for 2015.

Posted on Jul 30, 2015

The final workout of this years WODs from the road again comes from our great friends at Deuce Gym. Warm Up: Fast Feet Heel Kicks 10 Air Squats Trunk Rotations 10 Push Ups x 2 rounds A. Complete 3 round for max reps. 60sec – Max reps Ground to Shoulder 60/40kg (Deuce RX is Fat Bar […]

CFSK WOD 30/07/2015 Another WOD From The Road

Posted on Jul 29, 2015

The second last WOD from the Road comes from Dogtown. Many of you will recognise the famous green logo wall at Dogtown. In about a week Dusty and the crew are moving to a new location close by in Culver City, so it was great to get in and train at what is in many […]

CFSK WOD 29/07/2015

Posted on Jul 29, 2015

A. Every 2 minutes for 16 minutes (8 sets): 3-Position Clean (Yes – that means its a Squat Clean) (High Hang, Mid-thigh, and then from the floor) B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean Every […]

CFSK WOD 28/07/2015

Posted on Jul 27, 2015

Whilst we didn’t do these WOD’s while we were there, Parts A & B come courtesy of our very good buddies at Deuce Gym in Venice Beach. A. AMRAP 6mins 2,4,6,8…. Double KB Front Squats 24/26kg Box Jumps rest 3 mins B. AMRAP 6mins 10,12,14,16….. Cal Row KB Swings 32/24kg C. 3 sets of: 20sec […]

CFSK 27/07/2015 WOD from the Road – OPEX Day.

Posted on Jul 26, 2015

Todays WOD From the Road comes courtesy of OPEX Fitness in Arizona. OPEX (formerly OPT) is owned by James Fitzgerald, who was crowned worlds fittest at the 2007 CrossFit Games. Kate has been working with James as her Coach and OPEX, since we first met James at the 20014 CrossFit Games. This week for CF […]

CFSK WOD 26/07/2015

Posted on Jul 25, 2015

A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Strict Weighted Pull-Ups x 3-5 reps Rest 90 seconds B. 600m Partnered Farmer’s Carry In teams of two, move as much weight as possible 600 meters in a farmer’s carry. Use DB’s/KB’s/Handles Every time the weight touches the ground or partners change roles […]

CFSK WOD 25/07/2015

Posted on Jul 24, 2015

A: 100 Push-Ups for Time: or AMRAP x 6 minutes B. 5 sets In 3 minutes Run 400 Meters In remaining time AMRAP of Burpee Box Jump Overs (Land on Box) Rest 1 minute between each set.

CFSK WOD 24/07/2015

Posted on Jul 23, 2015

A. Every 2 minutes x 6: Deadlift Set 1 – 6 reps Set 2 – 4 reps Set 3 – 2 reps Set 4 – 6 reps Set 5 – 4 reps Set 6 – 2 reps (Loading example – 80 x 6, 90 x 4, 100 x 2, 90 x 6, 100 x 4, […]

CFSK WOD 23/07/2015 A Special WOD from the Road.

Posted on Jul 22, 2015

A very special WOD From The Road. This workout comes courtesy of CrossFit Costa Mesa and is a memorial workout for a member, Jacob Griffiths who passed away in 2014. A. Jacobs WOD. For time: 82 Box Jumps 26″ (Box with Blue 20kg plate) then: 6 rounds of: 5 Muscle Ups/10 Chest to Bar pull […]