Workout of the Day

18 Jan CrossFit Gold Coast Charity Event

17 Jan WODS – 18/01/11 through to 23/01/11

OPEN GYM. Post loads, times, number of rounds, etc to comments. ...

16 Jan WOD – Monday, 17/01/11

3 rounds for time: 30 KB swings (24/16kg) 30 Pushups Run 800m Post time to comments.  ...

14 Jan Saturday, 15/01/11

"Fran" 21-15-9 reps: Thruster (42.5/30kg) Pullups Post time to comments.     ...

13 Jan Floods, Sandy and Flashman Steve

On behalf of my sister Sandy,  and Flashman Steve I would like to publicly and sincerely thank our little community of CrossFit King for all the generous offers of help and your kind thoughts as they try to piece their lives back together.  They are tremendously grateful and...

13 Jan WOD – Friday, 14/01/11

"Fight Gone Bad" Three rounds of: Wall-ball, 10 ft target (10/6kg) (Reps) Sumo deadlift high-pull (35/25kg) Box Jump, 20" box (Reps) Push-press (35/25kg) (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round...

13 Jan WOD – Thursday, 13/01/11

"Annie" 50-40-30-20-10 reps of: Double Unders Situps Post time to comments. On holiday in Yamba....

12 Jan WOD – Wednesday, 12/01/11

Complete as many rounds as possible in 15 minutes of: 5 Medicine ball cleans (10/6kg) 7  Push Press (30/20kg) 9 Back Squat (30/20kg) Post number of rounds to comments. ...

10 Jan WOD – Tuesday, 11/01/2010

Front Squat/Push Press 5-5-5-5-5-5-5 Finisher 10 Muscle-ups 20 Burpees Post loads and time to comments. Remember the days when this was possible?...

09 Jan WOD – Monday, 10/01/11

"Christine" 3 rounds for time. 500M row 12 dead lift (Bodyweight) 21 box jumps (24") This is the level one benchmark workout to be completed inside 15 minutes to meet the standard. Post time to comments. ...