November 2015

6am, 8am "Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am AMRAP in 20 minutes: 400m Run 5 Wall Climbs 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am Weightlifting

Tabata Thursday - For total reps - 5 stations - 8 cycles per station - Each cycle = 20 seconds of work followed by 10 seconds of rest - 30 seconds to transition between stations Row (Cals) KB Lunge Walk (1 x 24/16kg. 1 metre = 1 rep) Pushups SDHP (35/25kg) Situps

For time: 30 Hang Power Cleans (50/35kg) (^70/50kg) 10 Jerks (50/35kg) (^70/50kg) 800m Run 5 Rope Climbs 400m Run 5 Rope Climbs 800m Run 10 Jerks 30 Hang Power Cleans Hiram - comfortably meeting Krusher's standards for the Russian swing, and as always, doing it with a smile. ...

The CFK Allstar Affiliate team finished 28th out of 38 teams in the advanced division after a weekend of very tough competition. It was also Kel's last blast as a member of CrossFit King. Her application for a job at CrossFit Torian was successful and she...


Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.