Author: Jim King

07 Nov Sunday, 08/11/15 – Rest Day

06 Nov Saturday, 07/11/15

Nominations for the In-House comp will close Wednesday night so that we can allocate athletes to heats and release the schedule on Thursday. Heats will start at 7am with the Beginner group and waves will continue through the morning. Until nominations are finalised and we...

05 Nov Friday, 06/11/15

The CFK In-house Comp workouts have been posted at the gym in the entrance corridor. If you're coming along next Saturday (Nov 14) write your name on the sheet corresponding to the division you intend to compete in, and /or on the volunteer sheet. If...

04 Nov Thursday, 05/11/15

With a continuously running clock: A) AMRAP in 7 minutes: 7 Power Snatches (35/25kg) 7 Thrusters (35/25kg) 7 Pull-Ups B) AMRAP in 7 minutes: 7 Overhead Squats (35/25kg) 7 SDHP (35/25kg) 7 Lateral Burpees C) Thruster 7 RM Tracey M ...

03 Nov Wednesday, 04/11/15

For time: 1000m Row 30 HSPU 30 Ring Dips 30 Pushups 1000m Run 15 HSPU 15 Ring Dips 15 Pushups 100 Situps ...

02 Nov Tuesday, 03/11/15

A) Deadlift 15 minutes to work up to a heavy triple B) For time: 20 Deadlifts (80/55kg) (^110/80kg) 50 Double Unders (^Unbroken) 15 Deadlifts 40 Double Unders 10 Deadlifts 30 Double Unders 5 Deadlifts 20 Double Unders Luke F ...

01 Nov Monday, 02/11/15

The CrossFit King In-House comp will take place on Saturday, November 14. All of the workouts will be completed by mid-morning and we'll have a casual social function immediately after the presentations. I encourage all of you to nominate to compete. In the end, it's...

31 Oct Sunday, 01/11/15 – Rest Day

Naomi and Rel. WOD for Harper buddies.    ...

30 Oct Saturday, 31/10/15

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...

29 Oct Friday, 30/10/15

A) Power Snatch 3RM B) "Isabel" For time: 30 Snatches (62.5/45kg) Alex H ripping in to the assault bike. WOD for Harper. ...