21 Jul Friday, 22/07/22
A) EMOM x 12 2 Split Jerks (or 2 Back Squats) B) For time: 300 Double Unders 60 Toes-to-Bar - partition as required - 12 minute time cap ...
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Workout of the Day
20 Jul Thursday, 21/07/22
A) Weightlifting Or B) AMRAP in 40 minutes: 1000/800m Row 50 Alt DB Snatches (20/15kg) 1 Minute Wall Sit 50 Box Stepovers (24/20”) 1 Minute Plank ...
19 Jul Wednesday, 20/07/22
A) E45S x 10 rounds 1 Power Snatch B) 7 rft: 15 Situps 10 Pull-Ups 5 Power Snatches ...
18 Jul Tuesday, 19/07/22
Rotating EMOM x 5 rounds: 5 Pushups (^deficit) 10 Box Jumps (24/20”) 5 Pushups (^deficit) 5 Hang Power Cleans 30 Bicycles (L+R=2) 10 KB Front Rack Lunges AMRAP Cals Rest ...
17 Jul Monday, 18/07/22
A) E2M x 5 12 Pistols (sub Single Leg Box Stepups) 10 Alt DB Strict Presses 8 Deadlifts Then B) Bench Press 7 x 5 Or C) For time: 1600m Run 40 Wall Balls (9/6kg) ...
15 Jul Saturday, 16/07/22
A) E90S x 8 rounds 5 Strict Pull-Ups 10 KB Snatches (5 LH, 5 RH. 24/16kg) B) AMRAP in 12 mins: 6 DB Hang Cleans (2 x 20/15kg) 12 Calories 36 Double Unders ...
14 Jul Friday, 15/07/22
12 rft: 6 Burpees (6”) 6 Toes-to-Bar 6 SDHP (52.5/35kg) 6 Box Stepovers (24/20”. 2 x 15/10kg DB) ...
13 Jul Thursday, 14/07/22
A) Weightlifting C&J complexes 20 minutes – whole group Then B) Continue weightlifting Or C) AMRAP in 10 minutes: 8 C2B Pull-Ups 8 Deadlifts 16 Lunges ...
12 Jul Wednesday, 13/07/22
For time: 8 x 5 Back Squats 10 Plank Jacks Into 8 x 5 DB Bench Presses 40 Double Unders Into 1600/1200m Row ...
11 Jul Tuesday, 12/07/22
The teens and kids classes are back on this week for term 3. Teens - Friday, 4.55pm. Kids - Saturday, 8.40am. Please call Jim on 0408 590 530 for enquiries or email admin@crossfitking.com E3M x 10 rounds 7 Dips 5 Power Cleans 3 Push Jerks 100m...
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