CFStK WOD 01/05/20

Posted on Apr 30, 2020
CFStK WOD 01/05/20

CFStK WOD 01/05/20 ‘Aimie’s Fun House’ A. Warm Up/6mins; 10 Hand Circle both ways each hand 12 Alt grasshopper 6 Alt flip dog pause at opening 20 movements in crab (fwd side back) B. 10mins working through; Single Leg complex* 10 (5 E/S) *SL deadlift into pistol or prawn on same leg, lower to hands […]

CFStK WOD 30/04/20

Posted on Apr 29, 2020

CFStK WOD 30/04/20 A. ‘Capoot’ For time: 100 Push Ups 800m Run 75 Push Ups 1200m Run 50 Push Ups 1600m Run 25 Push Ups 2000m Run P/U – 80/60/40/20 RUN – 500/800/1100/1400 Or: 90s/3:00/4:30/6:00m – Star Jumps Warm Up: 2-3 x 60s Jog 10 Plank Walks AH Barbell A. Behind the Neck Split Jerk/Jerk […]

CFStK WOD 29/04/20

Posted on Apr 28, 2020

CFStK WOD 29/04/20 Whaaa’ happen Wednesday! A. Hang Loose Nate 20m AMRAP 2 Handstand Push Ups 4 Single Arm KB Snatch (4 E/S) 8 Squat Thrusts B. 10-15min working through: 10 Straight Leg Sit Ups 6 TGU (3 E/S) Warm Up; 3 rounds of: 10 Scap Push Ups 10 Wall/Floor Angels 10 Hollow Rocks

CFStK WOD 28/04/20

Posted on Apr 27, 2020

CFStK WOD 28/04/20 A.EMOM x 9 M1 :30s DB Floor Press (30s E/S) M3 :30s DB Curls (30s E/S) M3 :60s Glute Bridge B. Legs Gone Bad For time: 24-22-20-18-16-14-12-10-8-6-4-2 Jump Squats Jump Lunges 
 Warm Up: 30s Star Jumps 10 Air Squats 5 Push Ups X 3 AH Barbell A. Power Clean 5 x […]

CFStK WOD 27/04/20

Posted on Apr 26, 2020

CFStK WOD 27/04/20 Weekly Challenge #2 – 3min Wall Sit A. One Arm Bandit 3 RFT 10 Single Arm DB Snatch – Left 10 DB Overhead Lunges – Left 10 Single Arm DB Snatch – Right 10 DB Overhead Lunges – Right 10 DB Power Cleans – Left 10 DB Front Squats – Left 10 […]

CFStK WOD 26/04/20

Posted on Apr 25, 2020

CFStK WOD 26/04/20 A. Ev 2mins x 5 200m Run Max HS Walk* In time remaining. Rest 1min btw rnds. *Max Plank Circle/Max Shldr Taps from inversion. B. 10m AMRAP 15 Toes 2 Bell 45 Double Unders* *20-30x reps 0r 60s practice

CFStK WOD 25/04/20

Posted on Apr 24, 2020

The CFStK TXSDXm En Casa – Tre! Live on FB and ZOOM – 9am Saturdays! A. Mexican Circus Flea EMOM x 5 20 KB Swings + Max Single Arm KB Overhead Squats Score is total reps. Scale: KB/DB Swings + Front Squat Forward Lunges + Jump Squats Rest 4mins; B. El Pastor 10m AMRAP 2-4-6-8-10 […]

CFStK WOD 24/04/20

Posted on Apr 23, 2020
CFStK WOD 24/04/20

CFStK WOD 24/04/20 A. EMOM x 10 M1 – 3-5 Strict Handstand Push Up* M2 – 20-30 Shoulder Taps *Abmat/Negatives x 3 B. 5 RFT 10 DB GYF’s (2 lunges+1 Squat = 1) 10 Lateral Burp over DB

Reverse Math

Posted on Apr 23, 2020

Everybody FUNK’s. And if they don’t call it a funk, maybe they just call it something different. ‘Netflix and Chill’ sound familiar? The funk is the ticking of the inherent personal alarm clock. It ticks until it goes off. It was set way back when we were just figuring shit out. At the start it […]

CFStK WOD 23/04/20

Posted on Apr 22, 2020
CFStK WOD 23/04/20

CFSTK WOD 23/04/20 A. Tempo Run 12min out/12min Return/negative split. Compare to 15/04/20 Warm Up: 60s Jog 10m High Knees 10m Butt Kicks 10 Over Unders 10 Walking Quad Stretch X 2-3 Then jog 2-4mins continuously and if you need to do some extra stuff – DO IT.

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