Workout of the Day

13 Apr Tuesday, 14/04/20

Zoom classes CrossFit 5.30am, 8.15am, 5pm Weightlifting 7.30am HIIT 6pm   A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups   - scale up KBS (32/24kg) Bar Muscle-Ups   B) 6 rounds 30 Second HS Hold 30 Second AMRAP Double Unders ...

12 Apr Monday, 13/04/20

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Easter Monday Zoom classes

Legends 7am

CrossFit 8.15am

HIIT 9am

09 Apr Friday, 10/04/20

Good Friday Zoom classes: Legends - 7am CrossFit - 8.15am HIIT - 9.00am     5 rft: 5 Dumbbell Burpee Deadlifts (2 x 15/10kg) 5 DB Burpee Power Cleans 5 DB Burpee Thrusters 5 Devils Presses [vc_gallery type="image_grid" images="22626" img_size="full" column_number="2" grayscale="no"...

08 Apr Thursday, 09/04/20

Zoom classes: CrossFit - 5.30am, 8.15am, 5pm Weightlifting technique - 7.30am HIIT - 6pm   “Nicole” AMRAP in 20 minutes: 400m Run Max Pull-Ups   - If you can do more than 10 continuous Kipping Pull-Ups then do C2B or Strict Pull-Ups for this workout. If you fall...

07 Apr Wednesday, 08/04/20

HIIT - 5.30am, 6pm Legends - 7am CrossFit - 8.15am, 5pm Weightlifting - 4.30pm   0 – 5:00 AMRAP 10 Wall Balls 15 Plank Jacks 20 Russian Twists   7:00 – 12:00 AMRAP 10 Wall Balls 15 Crunches 20 Shoulder Taps   14:00 – 19:00 AMRAP 10 Wall Balls 15 Bicycles (L+R = 1) 20 Flutter Kicks (L+R =...

06 Apr Tuesday, 07/04/20

And a happy birthday to Krusher too!   Zoom CrossFit - 5.30am, 8.15am, 5pm Zoom Weightlifting - 7.30am (technique) Zoom HIIT - 6pm   EMOM x 20 minutes:   4 x 8 Push Jerks   4 x 8 Burpee Box Jumps   4 x 8 Deadlifts + 8 Lateral Jumps   4 x...

05 Apr Monday, 06/04/20

CrossFit King is officially ten years old, so here's a bunch of tens to celebrate.   10 rft: 10 Hang Power Cleans (35/25kg) 10 Double Unders 10 Situps 10 Double Unders 10 Pull-Ups 10 Double Unders 10 Front Squats (35/25kg) 10 Double Unders 10 Pushups 10 Double Unders   - 30...

03 Apr Saturday, 04/04/20

Hey Zoomsters, we forgot to include the 7.30am class on Saturday in the email. Let's get a CFK record crowd there. It's a friendly time slot, it's a friendly workout and who knows, maybe Betty herself will make...

02 Apr Friday, 03/04/20

I am receiving regular requests for equipment, but there are very few items left. Most people are asking for barbells and weight plates but all we have left are the ones I am hanging on to for our...

01 Apr Thursday, 02/04/20

A)
 “Randy” For time: 75 Power Snatches (35/25kg)   B) Bench Press or Strict Press 12-10-8-6-4-4-4 ...