October 2011

DATE CLAIMER  - NOVEMBER 26, CrossFit King, End of Year BBQ after the morning workouts. To clarify some points about the new timetable: The only 9.30am session that is no longer on the timetable is the Saturday session. Monday, Wednesday, Friday 9.30am sessions are still running. Monday...

WOD Deadlift 3-3-3-3 Weighted Dips 3-3-3-3 TIMETABLE CHANGE - Due to the reduced numbers in the intro groups all sessions previously allocated to the GrabOne Voucher holders will now become Open Gym times, except for Saturday – see below.  This means that the gym is open to all regular...

Congratulations to Joel Curtis and Hayley Boulton-Jones - married yesterday, and to Paul Reyne who got married yesterday as well. This Friday is the wedding for Cam and Sarah. Details are on the board in the gym if you want to attend the ceremony. As I have...

WOD "Fran" For time: 21-15-9 reps Thruster (42.5/30kg) Pullups INTRO WOD Mini "Cindy" AMRAP in 12 minutes 5 Pullups 10 Pushups 15 Squats httpv://www.youtube.com/watch?v=cs9zGNGEing&feature=player_detailpage httpv://www.youtube.com/watch?v=FKcnpJSAsbo&feature=player_detailpage...

WOD Games Open 11.2 As many rounds and reps as possible in 15 minutes:- 9 Deadlift (70, 45kg) 12 Pushups 15 Box Jump (24, 20") INTRO WOD 3 rounds for time: 400 m Run 9 Crunch Ball 12 Box Jumps httpv://www.youtube.com/watch?v=SV7cQvD-e2o&feature=player_detailpage...

WOD Overhead Squat  (No racks) 3-3-3 Then 12 minute AMRAP: 1 Overhead Squat (at 3RM weight) 10  Kettlebell Swings (24/16kg) INTRO WOD Front Squat (No racks) 3-3-3 Then 12 minute AMRAP: 3 Front Squat 10 Pushups httpv://www.youtube.com/watch?v=incN9V2C4Bk&feature=player_detailpage I'm looking for some feedback on the outfits. Who wants to pre-order some of this gear? ...

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