Author: Jim King

26 Nov Sunday, 26/11/17 – Rest day.

24 Nov Saturday, 25/11/17

CrossFit Kids 11am   CrossFit King In-House Championships: - First heat at 7am - Wod briefing for first two heats at 6:45am - Please arrive at least 30 minutes prior to scheduled heat time. Note that we may be running ahead of schedule. (Click on the following link for heat...

23 Nov Friday, 24/11/17

3 x 7 minute AMRAPs   A) 200m Row 20 Pushups   B) 30 Double Unders 10 RKB Swings (24/16kg)     C) 10 Box Jumps (24/20") 10 Situps 10 LH DB Snatches (1 x 20/15kg) 10 RH DB Snatches (1 x 20/15kg) ...

22 Nov Thursday, 23/11/17

A) Snatch - 15 minutes - singles   Then   B) For time: 21-15-9 Hang Power Snatches (35/25kg) Toes-to-Bar Burpees (6") ...

21 Nov Wednesday, 22/11/17

A) Bench Press 5 x 7 B) Back Squat 5 x 7 ...

20 Nov Tuesday, 21/11/17

Linchpin Test 1   For time:   400m Run   Light "Fran"   400m Run   Light "Fran"   400m Run     Light "Fran" = 21-15-9 Thrusters (35/25kg) Pull-Ups ...

19 Nov Monday, 20/11/17

- Nominations for the in-house championships close tonight. I have reduced the male Intermediate S2OH weight to 47.5kg.   A) Clean and Jerk - 15 minutes - singles   B) Death by Clean and Jerk (60/40kg) https://www.youtube.com/watch?v=ME91c_-jMQg...

19 Nov Sunday, 19/11/17 – Rest day.

A well earned rest. In this year's Open Jon was time-capped at 40 minutes for 17.5. On Thursday he finished it in 17:41. ...

17 Nov Saturday, 18/11/17

Happy birthday Ian! * Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. 7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...

16 Nov Friday, 17/11/17

* Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. A) Power Snatch 1-1-1-1-1-1-1-1   B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40) 10 M-Ups ...