Workout of the Day

13 Jan

On behalf of my sister Sandy,  and Flashman Steve I would like to publicly and sincerely thank our little community of CrossFit King for all the generous offers of help and your kind thoughts as they try to piece their lives back together.  They are ... Continue Reading

13 Jan

“Fight Gone Bad” Three rounds of: Wall-ball, 10 ft target (10/6kg) (Reps) Sumo deadlift high-pull (35/25kg) Box Jump, 20″ box (Reps) Push-press (35/25kg) (Reps) Row (Calories) In this workout you move from each of five stations after a m ... Continue Reading

13 Jan

“Annie” 50-40-30-20-10 reps of: Double Unders Situps Post time to comments. On holiday in Yamba.

12 Jan

Complete as many rounds as possible in 15 minutes of: 5 Medicine ball cleans (10/6kg) 7  Push Press (30/20kg) 9 Back Squat (30/20kg) Post number of rounds to comments.

10 Jan

Front Squat/Push Press 5-5-5-5-5-5-5 Finisher 10 Muscle-ups 20 Burpees Post loads and time to comments. Remember the days when this was possible?

09 Jan

“Christine” 3 rounds for time. 500M row 12 dead lift (Bodyweight) 21 box jumps (24″) This is the level one benchmark workout to be completed inside 15 minutes to meet the standard. Post time to comments.

07 Jan

10 rounds for time: 15 Overhead lunge (20/15kg) 10 Parallette dips (starting point is with the feet raised to the level of an L-sit position) Post time to comments.  

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