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WOD 6

For Time;

100 Push ups

200 Squats

Score Submit

WOD 5

For Time,

400m Walking Lunge

Ensure that your knee touches the ground with each rep. Stand the rep up fully

Score Submit

CFI at home WOD comp WOD 4

Run 1600m

or

Swim 400m

Complete either, if your a swimmer get to the local pool.

Score Sumbit

WOD 3

As Many Reps as Possible in 10minutes

20m sprint
25 situps
20m sprint
25 tuck jumps

20m sprint = 1 rep

Score Submit

Good to see so many good results coming in for our christmas wod comp keep up the good work guys. not to long to go.

 

WOD 2

Box is closed until January 4 2012

5 rounds For Time

For Time
Run 400m
50 Squats

Submit Score Here

Hope your holidays are full of fun

WOD 1 At home CFI comp

Box is closed until 4th January. Merry Christmas and a safe and Happy New Year.

Happy Boxing day and now the fun begins

At home CFI WOD 1

5 Rounds For time
26 HR Push Ups
Run 200 m
13 Burpees

*Hand Release Push up standards, you must release at the bottom, no snaking or weaving. Strict form applied, you may scale to knees if you need to

** Burpees must have clap at top and at least a 1ft jump

*** True 200m measure in the car.

Submit score here>> WOD 1 Score Submit

Love every minute of coaching

Merry Christmas

What a year what a year what a year. CFI is on top and charging into the new year. Shaune and Mel would like to wish all our clients a very merry christmas and safe and happy new year. We are so excited to see where 2012 will take us. You are all a pleasure to coach. Thank you and Merry Christmas.

Dont forget our at home wod comp starts tommorrow. Score link will be active tommorrow when the wod is posted. Remember all wods can be scaled and you can still win.

Have a great day

**REMINDER THAT WE ARE NOW CLOSED UNTIL WEDNESDAY 4TH JANUARY. WEDNESDAY WILL BE OUR FIRST CLASS BACK WE WILL BE ON REDUCED HOURS FOR THE FIRST WEEK ONLY 5AM AND 5PM WILL OPERATE. SEE YOU ALL THEN**

The 12 Days of Christmas

Merry Christmas CFI, Looking forward to our Xmas BBQ and wod athon. So here it is the 12 days of Xmas

For Time,

Complete as you would sing the song, "on the first day of christmas crossfit game to me, 1SDLHP, on the second day of christmas crossfit gave to me 2 front squats, and 1 SDLHP, on the third day of christmas crossfit gave to me, 3 Muscle Ups, 2 Front Squats and 1 SDLHP, and so on......

On the 12th day of Christmas, Crossfit gave to me
12 KBs swinging 24kg(16)
11 knees to elbows
10 box jump burpees
9 Abmat sit ups
8 Power snatches 60kg (40)
7 Pull Ups
6 wall ball shots
5 Golden Ring Dips
4 handstand pushups
3 power cleans 60kg (40)
2 front squats 60kg (40)
and a sumo deadlift HP 60kg (40)

Enjoy.......

One hundred is the key!!

** Reminder the CFI Xmas BBQ Breakfast is on. There will be the annual CFI awards handed, The most improved and Athlete of the Year award. This is voted on by CFI coaches and admin. Please bring a plate of food to share or something to throw on the BBQ. Lastly please bring your gift of no more then $10 to which will go in the lucky dip container for all our members to share. It has been a great year with CFI.

I would like to take this time to personally thank those who challenged us this year, Not only did you make us stronger, you made the CFI community rock solid and super tight. We have an amazing bunch of athletes and I thank you all for your loyality towards CFI. As we move into the new year. The Comp Squad is looking good. Our athletes are producing amazing results and we come into the new year with over 20 new faces. Thank you for being apart of this amazing thing called CrossFit. Now to the WOD

For Time,

100 Hang Power Cleans (60/40)

*Everytime you drop the bar you are to run 200m before recommencing your lifts*

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Oh what a feeling....

For Time:

1 Clean & Jerk (70/50)
1 Round of "Cindy" (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"
4 Clean & Jerks
1 Round of "Cindy"
5 Clean & Jerks
1 Round of "Cindy"
6 Clean & Jerks
1 Round of "Cindy"
7 Clean & Jerks
1 Round of "Cindy"
8 Clean & Jerks
1 Round of "Cindy"
9 Clean & Jerks
1 Rond of "Cindy"
10 Clean & Jerks
1 Round of "Cindy"

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