CFStK WOD 01/07/20

Posted on Jun 30, 2020

CFStK WOD 01/07/20 A. AMRAP 5 Back Squats @ BW/90%/80%/Scale B. AMRAP 5 Row – Calories C. AMRAP 5 Push Ups D. AMRAP 5 Air Bike – Calories Rest 5mins between AMRAPs.

CFStK WOD 30/06/20

Posted on Jun 29, 2020

CFStK WOD 30/06/20 A. EMOM x 5 Strict Press X 3 – Same load across all sets. A.1 EMOM x 5 Push Press x 8 – Same load as A. A.2 2min Max Shoulder 2 Overhead – Same load as A.1 1min rest between EMOM’s. B. 4 rounds for time; 400m Run 15 Bench Press

CFStK WOD 29/06/20

Posted on Jun 28, 2020

CFStK WOD 29/06/20 A. EMOM x 14 M1 – Front Squat x 3 – Same load across all sets. M2 – Bar Muscle Up Skill* Adv: x 2-5 Int: Jumping B. For time: 30 Hang Power Clean 30 Toes 2 Bar 20 Hang Squat Clean 20 Handstand Push Up 10 Hang Clusters 10 Handstand Walk

CFStK WOD 28/06/20

Posted on Jun 27, 2020

CFStK WOD 28/06/20 A. Every 90s Deadlift 10-1 Add load each set/finish on a heavy (BUT NOT A MAX!) single. B. 5 RFT 15 DB Deadlifts 12m DB Lunge 9/6 Ring Dips

CFStK WOD 27/06/20

Posted on Jun 26, 2020

CFStK WOD 27/06/20 The offical Texas Death Match is BACK! A. 4 sets for max reps of: In a 2min window: 200/150m Row+ Max BBJO 1min rest between sets. At 14:00m C. 10m AMRAP; 6 Deadball Squat Cleans 6 Deadball Step Overs 12 Pull Ups At 28:00m C. 4min AMRAP 20 Alt Pistols Squats 20 […]

CFStK WOD 26/06/20

Posted on Jun 25, 2020

CFStK WOD 26/06/20 A. 5 round for time; 200m Run 3 rounds of; 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press B. 4 sets for quality of: 50m Farmers Carry (2 x DB or KB) 9 Deficit HSPU* Work/Rest 1:1 *ST HSPU/Negatives/HS Hold

CFStK WOD 25/06/20

Posted on Jun 24, 2020

CFStK WOD 25/06/20 A. 5 sets of: In a 90s window: 15/12 GHD’s + Max Double Unders Rest 30s between sets. Directly into: A.1 4min AMRAP of: KB* Box Step Overs 1 x KB held under chin. Transition 6-8mins. B. 4 Rounds for max reps: 60s Max Ski Erg – Meters 60s Max DB Push […]

CFStK WOD 24/06/20

Posted on Jun 23, 2020

CFStK WOD 24/06/20 A. EMOM x 12 M1 – 10 Deadlift* M2 – 7-10 Chest 2 Bar Pull Ups *Do not exceed 65% 1RM Rest 8mins, B. 12m AMRAP 10 Thrusters 40/30kg 10 Front Rack Lunge* 40/30kg *Forward lunge **NO DUMPING BARS**

CFStK WOD 23/06/20

Posted on Jun 22, 2020

CFStK WOD 23/06/20 A. 15mins working through: 5 Back Squats* 10 Box Jumps – Pick the height. *Same load across all sets. Transition 8mins B. Every 3mins x 5 25/20 Cal Row/Ski/20-16 Cal Air Bike 10 Toes 2 Bar *Do an alternate movement to 22/06

CFStK WOD 22/06/20

Posted on Jun 21, 2020

CFStK WOD 22/06/20 And just like that – we are back. A – EMOM x 12 M1 – 12-15 Wall Balls M2 – 2-6 Strict Pull Ups* FT: Ring Rows Rest 6mins, then: B. EMOM x 12 M1 – 5 TnG Power Snatch* M2 – 3 Overhead Squats* *Same load across both bars. FT: KB […]

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