CFSTK Games Weekend – Saturday

Posted on Jul 31, 2020

CFSTK Games Weekend Saturday CFSTK Games Ev1. For time: 400m Run* 50 Air Squats 400m Run 40 Air Squats 400m Run 30 Air Squats 400m Run 20 Air Squats 400m Run 10 Air Squats *Scale 120 Star Jumps/Speed Skaters CFSTK Games Ev2. 2-2-2-3 Intervals 40m Shuttle (4x10m)* 8 Squat Thrust 16 DB Push Jerks 8 […]

CFSTK WOD 31/07/20

Posted on Jul 30, 2020

CFSTK WOD 31/07/20 With our Games weekend coming up, today is all about mobility and movement. Tune in at 6:30/12:30/6pm to get stretchy or watch the Zoom video in your own time..

CFSTK WOD 30/07/20

Posted on Jul 29, 2020

CFSTK WOD 30/07/20 A. For time: 40s On/20s Off 24-20-16-12-8-4 DB Floor Press Alt Jump Lunge DB Swings Warm Up: 10 Air Squats 10 Scap Push Ups 10 DB Deads 5 Russian Swings X 2 B. EMOM x 10 M1 – 45s Plank Hold M2 – 45s Pause Front Squat

CFSTK WOD 29/07/20

Posted on Jul 28, 2020

CFSTK WOD 29/07/20 A. 8 x 2min AMRAPs 9 Alt DB Snatch 7 Burpee 5 DB Thrusters (split reps any way) 30 Doubles* 2min Rest between AMRAPs Restart each new interval. *Scale: 20 Reps 30s Practice 30 Single Skips Warm Up 30s Single Skips 6 Single Leg DL E/S 4 DB Hang Snatch E/S 2 […]

CFSTK WOD 28/07/20

Posted on Jul 27, 2020

CFSTK WOD 28/07/20 Running Intervals A. 6 x 100m* work rest 1:1 Rest 3mins B. 5 x 200m Work rest 1:1 Rest 3mins C. 4 x 400m Work rest 1:1 *Scaling: Reduce volume to: 4 x 100/3 x 200/2 x 400 50/100/200 Speed Skaters/Star Jumps 20 Cossack Squats + 20 Reverse Lunge then 60/60 – […]

CFSTK WOD 27/07/20

Posted on Jul 26, 2020

CFSTK WOD 27/07/20 A. The Chief at Home.. 5 x 3min AMRAPs 3 Power Cleans (3 E/S) 6 Push Ups 9 Air Squats 1min rest between rounds. Start each new AMRAP where you left off. B. Fat Tabata 40s DB Push Press Left – 20s Rest 40s DB Push Press Right – 20s Rest

CFSTK WOD 26/07/20

Posted on Jul 25, 2020

CFSTK WOD 26/07/20 Rest Day or.. Build Your Own Adventure using any of the reps schemes or movements from the week. Post your adventures to the CFSTK FB Members page.

CFSTK WOD 25/07/20

Posted on Jul 24, 2020

CFSTK WOD 25/07/20 A. 10m AMRAP 20m Single Arm Farmers Carry 8m UB Handstand Walk* Alt arms every round. *3 attempts for max distance/2 Wall Climbs/16 Wall facing shoulder taps/6 Kicks 2 Wall/ B. For time: 20 Burpee 16-12-8 Alt Single Arm Devils Press DB Sit Ups 20 Burpee 8-12-16 DB Sit Ups Alt Single […]

CFSTK WOD 24/07/20

Posted on Jul 23, 2020

CFSTK WOD 24/07/20 A. For total time: 2 RFT 400m Run/Scale 50 DB Step Ups/Goblet Squats 60 Double Unders/40-5o Dubz/45s DBLS practice/80 Singles 3 RFT 300m Run 40 DB Step Ups 50 Double Unders 4 RFT 200m Run 30 DB Step Ups 40 Double Unders 4mins rest between workouts.

CFSTK WOD 23/07/20

Posted on Jul 22, 2020

CFSTK WOD 23/07/20 A. EMOM x 30 M1 – 10 Russian Swings + 10 American Swings (or 20 Russian) M2 – 10/7 Diamond Push Ups M3 – 12 DB Hang Snatch + OHLlunge (6 E/S) M4 – 14/10 Burpee M5 – Rest Extras: 3 sets of: 10 Tempo DB Floor Press @ 3X3 10 x […]

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