10 Rounds for time, with a 20 minute time cap: Incrementing Clean and Jerk (70/50kg) "Cindy" Round 1 - 1 Clean and Jerk, 1 round of "Cindy" Round 2 - 2 Clean and Jerk, 1 round of "Cindy" Round 3 - 3 Clean and Jerk, 1 round of "Cindy" etc.. [caption id="attachment_5353"...
A) Deadlift 7 RM B) AMRAP in 12 minutes: 2 Wall Climbs 4 Toes-to-Bar 8 Deadlift (@50% of 7RM) 16 Double Unders httpv://www.youtube.com/watch?v=Y6LGpy1gwQE...
“Fight Gone Bad” 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20?) Push Press (35/25kg) Row (Calories) One minute per station for max reps. No rest between stations. One minute rest between each round. [caption id="attachment_5343" align="aligncenter" width="512"] Krusher, Brendan T2B[/caption]...
A) Front Squat 5-5-5 B) AMRAP in 8 mins 8 DB Ground-to-Overhead alt. (20/15kg) 8 Burpees on to plate 8 Overhead Lunges (20/15kg) [caption id="attachment_5335" align="aligncenter" width="512"] Advanced Final begins[/caption]...
A) 2 rounds for time: 30 Kettlebell Swings (24/16kg) 30 Wall Ball (9/6kg) 30 Pushups 400m Run B) Weighted Pull-Ups 3-3-3 [caption id="attachment_5328" align="alignright" width="427"] Chris M, Chakkerz[/caption]...
FUNDRAISER AND COMPETITION DAY – no regular classes. Athletes competing in the challenge – We are going to start the first workout at 7.30am sharp so please arrive and register before 7am. We plan to begin the finals by 10.30am and have the competition wrapped up...
SATURDAY, DECEMBER 7 FUNDRAISER AND COMPETITION DAY - no regular classes. Athletes competing in the challenge on Saturday - We are going to start the first workout tomorrow morning at 7.30am sharp so please arrive and register by 7am. If you have ordered the spit roast...
Orders for the Spit Roast lunch are now closed. Please remember to bring $15 along for your order if you have put your name down. Mobility 6.15pm WOD “Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest httpv://www.youtube.com/watch?v=x4WN1QVwq9k httpv://www.youtube.com/watch?v=wwvfI-27lK0...
If you want to order a Spit Roast meal for Dec 7 ($15 per head) email admin@crossfitking.com by 5pm today so that catering can be organised. Here are the first 4 scored events for Saturday. These events are designed to be all-inclusive and brief. Scores from...
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