Crossfit King | Jim King

03 May Wednesday, 04/05/16

Posted at 14:12h in Workout of the Day by Jim King 2 Comments

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A) Overhead Lunge 3 x 10 - off the deck B) For time: 21-18-15-12-9-6-3 Double Unders Situps Deadlifts (85/60kg) - 15 minute time cap ...

02 May Tuesday, 03/05/16

Posted at 16:54h in Workout of the Day by Jim King 2 Comments

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Option 1 - A and B Option 2 - C A) E2M for 14 mins 3 Push Presses @ 80-85% B) Death by Burpee Box Jump (24/20") or C) ML 16.2 With a 12 minute time cap: 50 Cal Row * 21-15-9 *Ground to Overhead (42.5/30kg) *Toes-to-Bar Max effort Row for Cals in the time remaining. ...

01 May Monday, 02/05/16

Posted at 17:40h in Workout of the Day by Jim King 1 Comment

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Public Holiday - 8am class only. Partner "Woehlke" 3 rounds for time: - For the barbell work both partners complete the full set, one working one resting. 4 Jerks (85/60kg) (sub 12 KB Swings) 5 Front Squats (85/60kg) (sub 15 Goblet Squats) 6 Power Cleans (85/60kg) (sub 18 KB Deadlifts) - For the...

01 May Sunday, 01/05/16 – Rest day

Posted at 08:42h in Workout of the Day by Jim King 0 Comments

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Happy Birthday Sonia! ...

29 Apr Saturday, 30/04/16

Posted at 18:05h in Workout of the Day by Jim King 1 Comment

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For the public holiday on Monday we will be running a single session at 8am. 6am, 8am CrossFit A) Power Clean 3-3-2-2-2-1-1-1-1 - starting weight is 50% of 1RM - add weight after each successful set B) CF Linchpin Test 10 5 rounds for time: 15 Wall Ball (9/6kg) 15 Power Cleans (45/30kg) 7am Barbell Free...

28 Apr Friday, 29/04/16

Posted at 13:06h in Workout of the Day by Jim King 2 Comments

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A) Cluster - 10 minutes to work up to a heavy single B) ML 16.1 (If you registered for the Masters League competition held at CFK you are automatically registered for this comp. Scores must be submitted by Friday 9pm.) With a continuously running clock AMRAP in 3 mins 6 Pull-Ups (Soldier...

27 Apr Thursday, 28/04/16

Posted at 17:32h in Workout of the Day by Jim King 2 Comments

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For the public holiday on Monday we will be running a single session at 8am. A) Hang Snatch 3-3-2-2-2-1-1-1-1 - starting weight is 50% of 1RM - add weight after each successful set B) "Isabel" For time: 30 Snatches (62.5/45kg) ...

26 Apr Wednesday, 27/04/16

Posted at 15:21h in Workout of the Day by Jim King 2 Comments

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Alternating EMOM for 20 minutes: 3 Back Squats @ 85 - 90% 5 Strict Presses or 5 Strict HSPU ...

25 Apr Tuesday, 26/04/16

Posted at 18:31h in Workout of the Day by Jim King 2 Comments

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With a 10 minute time cap for each, complete each workout separately for time: A) Masters Qualifier 16.1 21-15-9 Calories on the Rower Thrusters (43/30kg) B) 21-15-9 Kettlebell Swings (24/16kg) Box Jumps (30/24") C) Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips ...

24 Apr Monday, 25/04/16 – ANZAC DAY

Posted at 20:56h in Workout of the Day by Jim King 1 Comment

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8am only “Baird” For total reps: 600m Run (Women 3 minutes, Men 2 minutes) Then: *1 Minute of Pull-Ups *1 Minute of Deadlifts (90/70kg) *1 minute of Lateral Burpees Rest 1 minute *Repeat Rest 1 minute *Repeat Compare to 16/11/13 ...

Author: Jim King

03 May Wednesday, 04/05/16

02 May Tuesday, 03/05/16

01 May Monday, 02/05/16

01 May Sunday, 01/05/16 – Rest day

29 Apr Saturday, 30/04/16

28 Apr Friday, 29/04/16

27 Apr Thursday, 28/04/16

26 Apr Wednesday, 27/04/16

25 Apr Tuesday, 26/04/16

24 Apr Monday, 25/04/16 – ANZAC DAY

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