CFStK WOD 01/04/20

Posted on Mar 31, 2020

CFStK WOD 01/04/20 A. Tempo Run 10mins out 10mins return with negative split. (Adv 15m+15m) Using the same course as 25/03/2020, todays goal would be to end up slightly further away in 10mins and still negative split the return. B. Tabata – Ghetto Sled Push Find a Brick or load your DBs&KB’s into a washing […]

CFStK WOD 31/03/20

Posted on Mar 30, 2020

CFSTK WOD 31/03/20 CFSTK – AHW A. 4RFT 30 Jumping Squats 24 Reverse Lunge 16m Bear Crawl CFSTK – AHWTD A. 2 rounds for time: 60 Alt DB Snatch 50 DB Sit Ups 40m Single Arm Overhead DB Lunge (20m E/S) B. With a broomstick/mop/stick: 3 sets of: Tempo Deadlifts* x 10 @ 30X30 (yes […]

CFStK WOD 30/03/20

Posted on Mar 29, 2020

CFStK WOD 30/03/20 A. 15mins of Agility Drills A- Four Shuffle Sprint B- Rainbow C- Figure 8 with Back Pedal Spend 5min on each drill. Add pace, increase distance and reduce angles to add intensity. B. At Home 17.5 10 RFT 9 Handstand Push Ups** 35 Double Unders* Scale to: DUBZ: 20 Doubles 60 Singles […]

CFStK WOD 29/03/20

Posted on Mar 28, 2020

CFStK WOD 29/03/2020 A. Single DB DT 5 Rounds for time of: 12 Single Arm DB Deadlifts (12 E/S) 9 Single Arm DB Hang Cleans (9 E/S) 6 Single Arm DB Jerks (6 E/S) On 3,2,1,go complete 12 Single Arm Dead’s on the Left and then 12 S Arm Deads on the right, then 9 […]

CFStK WOD 28/03/201

Posted on Mar 27, 2020

CFStK WOD 28/03/2020 A classic….. A. For time: 400m Run 20 Burpee 400m Run 19 Burpee 400m Run 18 Burpee Down to: 400m Run 1 Burpee Scale: Reduce Run to 200m or 40 Air Squats Reduce burpee to 20-18-16-14-12-10-8-6-4-2 (if you reduce BPE you should keep run at 400m) If you are unable to run, […]

CFStK WOD 27/03/20

Posted on Mar 26, 2020

CFStK WOD 27/03/2020 A. 5 Super Sets of: 30s Max Chair or Bench Dips 30s Max Push Ups 60s rest between rounds A.1 5 Super Sets of: 30s Max Bottom 2 Bottom Air Squats 30s Squat Hold against Wall 60s rest between rounds. B. 15min practicing: Crow Pose or Side Stab Kick up to Handstand […]

CFStK WOD 26/03/20

Posted on Mar 25, 2020

CFStK WOD 26/03/2020 A. Tempo Run Run 10mins out Return with a negative split ie: come back faster than 10minutes. Adv: 15min/15min If you are unable to run, complete the following; A.1 For time: 100m Lunge Rest 2mins A.2 For Time 100m Lunge* For each second that you are slower complete 5 Sit Ups. Ie: […]

The new/temporary reality..

Posted on Mar 25, 2020

So here we go – a new albeit temporary reality. As we are aware many of us are now entering various levels of enforced isolation and business shutdown to help ‘flatten the curve’ and lessen the possible impact of the Corona virus. As a gym, community centre and a space for people to engage with […]

CFStK WOD 25/03/20

Posted on Mar 24, 2020

CFStK WOD 25/03/2020 With a 20m clock; A. 14m AMRAP 4 Push Ups 8 Spidermans 12 Alt Pistol Squats/Prawn Squats/Narrow Squats rest 2mins: At the 16:00 mark; A.1 Run 400m* Max Tuck Jumps in time remaining., *If you don’t have a distance marker (make one!) simply run out for 1min and back. B. 8 rounds […]

CFStK WOD 24/03/20

Posted on Mar 23, 2020

CFSTK Workout Of The Day 24/03/2020 A. For time: 50-40-30-20-10 Air Squats 40m Shuttle Sprint after each set. If you have a weight vest – wear it. B. 4 sets of: 20 Shoulder Taps in a plank 20s Left Side Star Plank 20s Right Side Star Plank 60s Rest C. Spend 20mins writing notes about […]