October 2015

6am, 8am 3x EMOM for 5 mins: A) 5 Cleans B) 5 Push Presses C) 5 Clusters - There will be time to adjust the weight between different movements. - Attempt to complete all sets as touch'n'go. 7am BBF "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) - Scaling options will include: #1) 3 rounds for...

A) Back Squat 7 x 4 x 80 - 85% B) Weighted Pull-Up 7 x 4 or Ring Rows 5 x 10 Dangerman - one of the strongest guys you'll ever meet, and it's got nothing to do with a barbell. If you've read his FB posts recently you'll know he has had some...

CFK Club Championships: Saturday, November 14. Three divisions. $10 entry fee to compete. Social gathering afterwards. Yet again we had a very strong representation at the WOD for Harper from CrossFit King members. Congratulations to all the first time competitors for stepping over the line into...

***DATE CHANGE TO NOV 14*** We will be holding our first formal CrossFit King Club Championships (CFKCC) on Saturday, November 14. There will be three divisions. The workouts will be released prior to the event and you will register for one of the divisions based on...

A) OTM for 5 minutes: Push Press 1 x 90 - 95% B) OTM for 5 minutes: Front Squat 1 x 90-95% C) Max Distance Farmer Carry in 1 minute. 10m Shuttles. Every metre counts. The total weight carried, which includes the handles at 20kg each is based off approximately 75 % of your Deadlift 1RM. Choose...

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