11 Jan Sunday, 12/01/14
http://www.youtube.com/watch?v=wGRW3q_SkmM...
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January 2014
10 Jan Saturday, 11/01/14
MOBILITY 7.30am TECH and SKILLS 9.30am - Axle Bar - Thrusters and Overhead Lunge - Hang Power Snatch WOD (A, B or C) A) “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats B) "Hard Cindy" 5 Weighted Pull-Ups (15/10kg) 10 Decline Pushups (Feet on 30" box) 15 Weighted Squats (20/15kg plate) C) “Johnson” AMRAP in 20 minutes: 9 Deadlifts (110/75kg) 8 Muscle-Ups 9 Cleans (Full...
09 Jan Friday, 10/01/14
For time: 5 Rope Climbs Then 3 rounds of 10 Thrusters (70/45kg) 400m Run [caption id="attachment_5532" align="aligncenter" width="310"] Sue O[/caption]...
08 Jan Thursday, 09/01/14
MOBILITY 6.15pm WOD A) AMRAP in 10 minutes: 20 Calories (Row) 20 Kettlebell Swings (24/16kg) 20 Weighted Step-Ups (24/16kg to 24/20") then B) AMRAP in 10 minutes: 20 Power Snatch (35/25kg) 20 Toes-to-Bar 20 Lateral Jumpovers [caption id="attachment_5523" align="aligncenter" width="512"] Ckakkerz[/caption]...
07 Jan Wednesday, 08/01/14
A) Bench Press 1 RM B) Farmer Carry 10m for Max load [caption id="attachment_5514" align="aligncenter" width="328"] Chooky[/caption]...
06 Jan Tuesday, 07/01/14
Tim Henriksen will be on board as our Massage Therapist from Saturday, Jan 11. You can book in with Tim through the address admin@crossfitking.com . $85 per hour, rebates apply. MOBILITY 6.15pm WOD 5 rounds for time: 4 Bar Muscle-Ups 8 DB Thrusters (Single arm. 4 x L, 4 x R....
05 Jan Monday, 06/01/14
A) Back Squat 1 RM B) For time: 30 Pull-Ups 800m Run 30 Pushups [caption id="attachment_5496" align="aligncenter" width="369"] Frenchy[/caption]...
04 Jan Sunday – Rest Day
httpv://www.youtube.com/watch?v=vFCe1EmDVRA...
03 Jan Saturday, 04/01/13
MOBILITY 7.30am TECH and SKILLS 9.30am - Split Jerk WOD A) "TK" AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 Kettlebell Swings (32/24kg) or B) AMRAP in 20 minutes: 8 SDHP (52.5/35kg) 8 Front Squats (52.5/35kg) 12 Kick Back Burpees httpv://www.youtube.com/watch?v=gmClCN9tGQI...
02 Jan Friday, 03/01/14
Tim Henriksen will be on board as our Massage Therapist from Saturday, Jan 11. You can book in with Tim through the address admin@crossfitking.com . $85 per hour, rebates apply. WOD For time: Men - 2000m Run + 3000kg (Power Clean and/or Push Press) Women - 2000m Run +...