Workout of the Day

07 Nov Tuesday, 08/11/22

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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Alt E2M x 8 rounds (32 minutes) A) 8 Bench Presses 30 – 60 Double Unders B) 8 Power Snatches ...

06 Nov Monday, 07/11/22

Posted at 13:13h in Workout of the Day by crossfitking 2 Comments

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A) 6 rft: 200m Run 12 Toes-to-Bar 8 Ring Dips B) Every 1:15 x 10 10 Thrusters (45/30kg) Modifying - alternate rounds of 10 Thrusters 10 Box Jumpovers (24/20”) ...

04 Nov Saturday, 05/11/22

Posted at 17:00h in Workout of the Day by crossfitking 1 Comment

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AMRAP in 20 minutes: A) "Nate" 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) Or B) 2 Strict Pull-Ups 4 Strict HSPU/Presses 8 Box Jumps (24/20”) ...

02 Nov Thursday, 03/11/22

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) Weightlifting Or B) 1. @ 0:00 For time: 30 - 20 - 10 Wall Balls (9/6kg) Box Stepovers (24/20”) 2. @ 8:00 For time: 30-20-10 Alt DB Snatches (20/15kg) Calories 3. @ 16:00 For time: 30-20-10 Weighted Lunges (20/15kg) Pushups 4. @ 25:00 EMOM x 10 5 Push Presses - Wall Sit or Plank to...

01 Nov Wednesday, 02/11/22

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) Back Squat 2-2-2-2-2-2 B) AMRAP in 14 minutes: 1-2-3-4… Wall Walks 5 Deadlifts (120/80kg) 15 Air Squats ...

31 Oct Tuesday, 01/11/22

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg) B) E2M x 5 Rounds 5 Strict Pull-Ups + 15m Walking Lunge or HS Walk - option to add weight to the Pull-Ups and Walking Lunge [vc_gallery type="image_grid" images="29698" img_size="full" column_number="2"...

30 Oct Monday, 31/10/22

Posted at 09:47h in Workout of the Day by crossfitking 2 Comments

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A) Retest 3 rounds for max Burpees E4M x 3 rounds Calorie buy-in AMRAP Bar-facing Burpees Level 1 – 30/24 Calories Level 2 – 40/32 Calories Level 3 – 50/40 Calories - Rest 2 minutes between rounds B) E90S x 8 10 Thrusters (45/30kg) (^62.5/45kg) Modifying - alternate rounds of 10 Thrusters...

28 Oct Saturday, 29/10/22

Posted at 17:00h in Workout of the Day by crossfitking 1 Comment

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Partner WOD “Jenkins” AMRAP in 40 minutes: 50 Burpees (6”) 400m Run 50 KB Swings (24/16kg) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run - run together, share other reps as required - minimum of 5 reps per set Kelly B reaches the Millennial milestone today. This is her...

27 Oct Friday, 28/10/22

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) 4 rounds for time: 20 Wall Balls (9/6kg) 20 Toes-to-Bar 20 Box Jumps (24/20") B) Accessory work Rotating EMOM x 12 minutes: 15 Reverse Flys 10 Banded Tricep Extensions 10 Weighted Stepups ...

26 Oct Thursday, 27/10/22

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) “DT” 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) Then B) Weightlifting (cont’d) Or C) Not for time: 200 Calories 10 Laps of Carpark (Farmer Carry) - Partition as desired ...

Workout of the Day

07 Nov Tuesday, 08/11/22

06 Nov Monday, 07/11/22

04 Nov Saturday, 05/11/22

02 Nov Thursday, 03/11/22

01 Nov Wednesday, 02/11/22

31 Oct Tuesday, 01/11/22

30 Oct Monday, 31/10/22

28 Oct Saturday, 29/10/22

27 Oct Friday, 28/10/22

26 Oct Thursday, 27/10/22

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