Every 3 minutes for 5 rounds of each: A) 2 Split Jerks (singles) 5 Dumbbell Bench Press 30 Double Unders B) 2 Cleans (singles) 10 Dips 30 Double Unders ...
A) Back Squat 5 x 8 B) Tabata Row (Cals) Toes-to-Bar - complete all 8 intervals of one station before changing ...
A) "Diane" For time: 21-15-9 Deadlifts (102.5/70kg) HSPU Then B) "Zoe" For time: 30 Muscle-Ups or C) For time: 17-13-9-5 KB Front Rack Lunges (2 x 24/16kg) Chest-to-Bar Pull-Ups or D) For time: 17-13-9-5 Dumbbell Snatches (Alt. 20/15kg) Weighted Situps (20/15kg) Goblet Squats (20/15kg) ...
A) AMRAP in 12 minutes: 5 Clusters (52.5/35kg) 10 Box Jumps (24/20") 15 Wall Ball (9/6kg) B) Death by Power Snatches (52.5/35kg) Min. 1 - 2 Power Snatches Min. 2 - 4 Power Snatches Min. 3 - 6 Power Snatches - increment by 2 reps each round - continue for as long as you are able...
Ax-Men ...
2106 CrossFit King Team Challenge NB. There are some minor changes to the original schedule. Please arrive by 7am for the athlete briefing so we can run on time. Event 1 - ORGANISED CHAOS (Rowing, Double Unders, Box Jumps, KB Swings, Pull-Ups, Shuttle Runs) Heat Start...
NO REGULAR CLASSES ON SATURDAY. Check the details in the previous post for the Team Challenge. Friday WOD For time: 400m Run 20 Power Snatches (50/30kg) 600m Run 15 Power Snatches (60/40kg) 800m Run 10 Power Snatches (70/50kg) ...
We have 12 teams competing on Saturday. I have organised everyone who put their name down into a team. If you indicated to me that you wanted to be on a team and you're not on the list let me know asap. I have also had...
On Saturday, there will be a light lunch after the Team Challenge. Please bring a plate to share. Thursday WOD In groups of three: A) For time: 1200m Ski Erg (200m intervals) B) 30 Cal Air Dyne (5 Cal intervals) C) 45 Deadball Ground-to-Shoulder (1:1:1) D) 30 Jump Through Tyre Flips (1:1:1) E) 30 x 10m Farmer...
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