SHAZAM! Special long weekend gift: There will be a bit of a change up today. This will be a valuable fitness session, you will learn some brand new movements not seen at CrossFit King before that are fun, functional and applicable to entering dark alleys ... Continue Reading
Swinging “Kelly” 5 rounds for time: 400m run 30 box jumps 24/20″ 30 kettlebell swings 24/16kg Post time to comments.
“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score i ... Continue Reading
Deadlift 1-1-1-1-1-1-1 Post loads to comments.
AMRAP in 12 mins of: 10 Handstand Push-ups 15 Sit-ups 20m Lunge walk Post number of rounds to comments.
7.30am WEIGHTLIFTING – Snatch Balance Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 reps Overhead squat, 55 /40kg 10 Muscle-ups 8.30am “Nicole” In 20 mins complete as many pull- ... Continue Reading
15 minute incrementing ladder: Bar facing burpee Power Clean 55/40kg Pull Up Dip Complete 1 rep of each exercise in the first round, complete 2 reps of each exercise in the second round, and so on incrementing by 1 rep per exercise every round thereafter ... Continue Reading