Tue 23/2

Posted: February 23, 2016 by deano44 in Uncategorized

SUNS OUT, GUNS OUT 1130 @ BOX

CFK WARM UP

TEKKERS: PUSHING/PULLING MOVEMENTS ON THE RIG

WOD – 15M AMRAP 

30 DOUBLE UNDERS

20 BOX JUMPS

10 PULL UPS

SEE YOU AT THE BOX 1130 

Deano 

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The Big Chipper

Posted: February 18, 2016 by deano44 in Uncategorized

 
CFK WARM UPTEKKERS : DOUBLE UNDERS 

WOD – THE BIG CHIPPER

100 DOUBLE UNDERS/150 SINGLES – BUY IN

90 AIR SQUATS

100M RUN

70 AB MAT SIT UPS

60 KBS

50 WALKING LUNGES

100M RUN

30 PRESS UPS

20 PULL UPS

10 BURPEES

100 DOUBLE UNDERS/150 SINGLES – CHECK OUT

Wed 10 Feb

Posted: February 10, 2016 by deano44 in Uncategorized

             SUNS OUT, GUNZ OUT!!1130 @ THE BOX 

CFK WARM UP – EXTRA BURPEES FOR STAN

SKILLS – EMOM 10 – PULLING / PUSHING (BARS ALLOWED) 

WOD – AMRAP 15 

15 BOX JUMPS

12 OHS (OHS SQUATS)

9 TTB (TOES TO BAR OR HANGING BASKETS TO BE SCALED)

6 PRESS UPS

NICE DAY FOR IT OUT THERE, BE THERE FOR MORE FUN IN THE SUN!!

9 FEB

Posted: February 9, 2016 by deano44 in Uncategorized

Team,

                Time to get out and play again, see you up the BOX at 1130 for a review of some drills and skills then todays WOD!!

 

CFK WARM UP

 

SKILLS – REVIEW – SQUATS / OHS / KETTLE BELLS / INTRO TO THE RIG

 

WOD – 5 RFT (ROUNDS FOR TIME)

 

RUN 200M

20 GOBLET SQUATS

20 SIT UPS

10 PULL UPS / SCALED (RINGS/ROPE ECT)

5 BURPEES

RUN 200M

 

BRING A WARM TOP – NO WOOLIE HATS! 

Tue 26

Posted: January 26, 2016 by deano44 in Uncategorized

Morning Team,                                Ok might be a bit extreme today, but I’m still up for it if you are J

1130 meet up the Box – Last Intro session today, which will put together a lot of the stuff we have been talking about and put in a few new moves to improve that squat and stability in the Core. 

TECKERS: EMOM 10 

ODD – PUSHING

EVEN – PULLING 

DISCUSS VARIATIONS OF MOVEMENTS 

WOD:

                15 Min AMRAP 

40 SQUATS

30 SIT UPS

20 PRESS UPS

10 OHS

5 MED BALL THRUSTERS

WET WEATHER – IE TOTAL WET OUT!! EVERYONE IN A SQUASH COURT FOR DEANOS SPECIAL WOD!!!

 SEE YOU THERE

Deano

Thu 22/1

Posted: January 21, 2016 by deano44 in Uncategorized

Team CFK, 

Running with today’s training, all starts at 1200hrs for all levels. Please see below:

CFK Warm up 

TREKKERS

Cleans (breaking down the movement), which will be scaled down to medicine ball cleans for those that require it.

WOD

21-15-9

Cleans RX 40/30kg

Burpees

TTB Scaled version will be Hanging baskets, Leg raises or whatever is achievable dependant on who turns up 

See y’all at 1200!!!!

Dan G

Chipper day

Posted: November 10, 2015 by deano44 in Uncategorized

Tue 10/11/15 – 1200 @ BOX 

CFK WARM UP 

CHIPPER DAY – FOR TIME

           200M RUN

80 SQUATS

70 PRESS UP

60 SIT UPS

50 DOUBLE UNDERS

40 BURPEES

30 PULL UPS

20 TOES 2 BAR

10 PISTOL SQUATS

    200M RUN 

SMILE BABY