Author: Jim King

CrossFit Kids at 5pm (no adult class on at this time)   A) Power Snatch 3 RM   B) For time:   10 to 1 Deadlifts 1 to 10 Ring Dips   + 200m Run after each round   i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc.   ...

A) Alt EMOM for 16 minutes: 12 Wall Balls 12 Burpees   B) 5rft: 8 KB Sumo Deadlifts 8 KB Power Cleans 30 Second KB Wall Sit - 2 x 16/12 kg - 7.5 minute time cap   C) 5rft: 8 Grasshoppers 8 Pendlay Rows (40/25kg) 30 Second Plank - 7.5 minute time cap ...

In-House Comp day.   No normal classes, except for Kids at 9.15am.   First heat at 7am. Please arrive early for your heat so the morning can run to schedule and so that you are primed to be the ultimate wodbuddy for your ultimate wodbuddy.   Volunteer judges needed.   ...

EMOM   - 4 rounds at each station - 1 minute rest between stations   15/12 Calories   12 Bulgarian Split Squats (6L, 6R)   20 – 60 Double Unders   5 Strict Presses   1 Pegboard or 5 – 10 Chest-to-Bar Pull-Ups or 1 – 5 Muscle-Ups ...

In-house Comp   Details of the comp for this Saturday are posted at the gym. If you would like me to email them to you send an email to jim@crossfitking.com and I will reply with the details attached. This will allow me to address your specific questions...

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