Workout of the Day

05 Dec
0

In-House comp on Saturday – Please arrive at least 30 minutes before your heat to warm up and be ready to go on time. If you didn’t write down a team name I have provided one for you, let me know if you’d like to change it and also if yo ... Continue Reading

05 Dec
1

EMOM   – 4 rounds at each station – 1 minute rest between stations   15/12 Calories   12 Bulgarian Split Squats (6L, 6R)   20 – 60 Double Unders   5 Strict Presses   1 Pegboard or 5 – 10 Chest-to-Bar Pull-Ups or 1 – 5 Muscle-Ups

04 Dec
2

CrossFit Kids 5pm (no adult class on at this time)   “White”   5 rft: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 Walking Lunges (20/15kg plate) 400m Run

03 Dec
1

A) Linchpin Test 3   3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg)   B) In the time remaining work on skills:   – Snatch   or   – HS Walk / Kipping Pull-Up / Muscle-Up skills  

03 Dec
0

In-house Comp   Details of the comp for this Saturday are posted at the gym. If you would like me to email them to you send an email to jim@crossfitking.com and I will reply with the details attached. This will allow me to address your specific questions ... Continue Reading

02 Dec
0

CFK In-House Championships   Saturday, December 7. 7am start   Partner workout – partners can be any combination of F/F, M/M, F/M and any combination of ability level. e.g. Advanced + Beginner, 2 x Intermediate etc. – it is a single ... Continue Reading

02 Dec
3

CFT 2 – 5RM   Bench Press 5 RM OHS 5 RM Clean 5 RM

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