A. Complete the following for time: 21-15-9 DB Thrusters 20/15kg Hand Release Push Up B. With a partner: 15min AMRAP Calorie Row Alternate every 20 Cals C.Skin The Cat 10mins of practice, hang time.
Bring A Friend and Community Day. Massive thanks to everyone that came along.. How much FUN was INVISIBLE FRAN!? A. Back Squat 5-3-1-1-1 Rest 2mins between sets B. 2min AMRAP Barbell Jumping Squats 20/15kg C. Every 4minutes for 5 sets 200m Run 12 Burpee Over Box Jumps 24″/20 8 Russian KettleBells Swings 32/24kg Our BAF […]
Today is our Bring A Friend and Community Day. The only way to know the WOD’s is to get along and get amongst it! WOD at 9am ONLY then the famous CFSK Wagyu BBQ Brunch at 10.30am.
A. Front Squat 5-5-5-5-5 Add load each set. Rest 2mins between sets. B. Barbell Floor Press 2-2-2 Add load each set. rest 90seconds – 2mins between sets. C. 3 sets of: 100m Chaos Carry – AHAP 1 x Sand Bag/Slam Ball on shoulder. 1 x Kettlebell + Band in opposite hand. Work rest 1:1
A. Every 2minutes x 10 1 x Clean + 1 x Push Press + 1 x Jerk (Split or Power) Add weight where possible. No failed attempts. A.1 Barbell Bent Row 5-5-5-5 Add load each set. Rest 60seconds between sets B. 10min AMRAP of: 20 x Front Rack Walking Lunge Steps with 2 x DB’s […]
A. Wrist prep B. 3 sets of: Scorpion Stretch x 10reps Floor Bridge x 5-10secs (Scale to Table Top Bridge Hold) Bridge Rock x 5reps (Scale to Bridge Hold or Table Top bridge rocks) B.1 3 sets of: Headstand + Pike x 3-5 reps + 5sec hold or Headstand Hold x 10sec hold rest 30seconds […]
A.3 sets of: 5-7 x Towel Pull Ups rest 30seconds 10 x Deadbugs B. Deadlift In 15mins establish a 5RM B.1 Deadlift Drop down to 75% of todays 5RM and perform 1 x Max Set Unbroken, no bouncing off floor, rest/reset at hip only. C.10min AMRAP 30 Doubles 15 Double DB Hang Power Cleans 15/12.5kg […]
A. Skill – 8mins Kettlebell Snatch Single & Double KB Snatch B. Complete for time: 18-14-10 Burpee Box Jump Overs 20″/24″/30″ Kettlebell Swings 32/24kg Box height should increase each round. C. Max Effort Row 30seconds for Max Meters rest 2:30 between sets complete 5-6sets
A. Back Squat Set 1 x 5 reps @ 75% Set 2 x 4 reps @ 80% Set 3 x 3 reps @ 85% Set 4-6 x 2 reps @ 90% + A.1 Back Squat 60seconds Max reps @ 75% B. For time: 400m Zercher Carry – use Sandbags, Slam Balls, loaded/empty Barbell. Anytime the […]
Nice to see some Sun out there this weekend. A. Push Press 5-4-3-2-1-2-3-4-5 rest 90sec-2mins between sets. B. EMOTM x 18 Min 1 – 30sec Bear Crawl Min 2 – 10 x Burpee Box Jump Over 24/20″ Min 3 – 12/14 x DB Push Press 15/10kg