Workout of the Day

10 Dec Friday, 11/12/20

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

0 Likes

“Wood” 5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg) – 1 minute rest between rounds ...

09 Dec Thursday, 10/12/20

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

0 Likes

A) E2M x 7 7 Deadlifts + optional 7 Dips 20 – 50 Double Unders B) E2M x 7 7 HSPU / Bench Presses + optional 7 Russian Twists (L+R=1) 12/10 Cals ...

08 Dec Wednesday, 09/12/20

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

0 Likes

A) For time: 100/80 Calories 60 Plank Jacks 40 Alt DB Snatches (20/15kg) 20 Strict Pull-Ups (^ Bar Muscle-Ups) - scaling: 5 rft: 20/16 Cals 12 Plank Jacks 8 Alt DB Snatches 4 Strict Pull-Ups (^Bar Muscle-Ups) - 15 minute time cap B) OHS or Front Squat 2 RM - 15 minutes [vc_row css_animation="" row_type="row"...

07 Dec Tuesday, 08/12/20

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

0 Likes

A) E5M x 6 rounds 10 – 20 reps of: Weighted Stepups (24/20”. 24/16kg) KB Swings (24/16kg) Situps / Toes-to-Bar Bicep Curls + Supinated Bent Over Rows Wall Balls (9/6kg) or B) As per Saturday, 05/12/20 That's a good looking rig! Thanks to Alex and the team from E...

06 Dec Monday, 07/12/20

Posted at 11:48h in Workout of the Day by crossfitking 2 Comments

0 Likes

A) Clean and Jerk 3 reps at 60% 3 reps at 70% 3 reps at 75% 6 reps at 80%+ - no touch'n'go B) Superset x 4 6 Bulgarian Split Squats (L) 6 Bulgarian Split Squats (R) 12 Pushups / HSPU or C) As per Saturday, 05/12/20 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

04 Dec Saturday, 05/12/20

Posted at 17:00h in Workout of the Day by crossfitking 0 Comments

0 Likes

Heats will start at 6am with a 10 minute break between each one. All members are welcome to turn up and do the workout just like any other Saturday but the rowers will be reserved for those nominating...

03 Dec Friday, 04/12/20

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

0 Likes

3 Partner WODs. (You go, I go) - AMRAP in 8 minutes A) 30 KB Swings (24/16kg) 30 Box Jumps (24/20”) + bonus Medball Cleans (9/6kg) B) 30 Calories 30 Situps + bonus Pushups C) 200m Run AMRAP 10 Alt DB Snatches (20/15kg) 10 OH Lunges (20/15kg) For A and B share the...

02 Dec Thursday, 03/12/20

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

0 Likes

Not for time: 10-8-6-6-4-4-4-4 Back Squats Weighted Dips - a conditioning option will be on the board at the gym. ...

01 Dec Wednesday, 02/12/20

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

0 Likes

Wednesday, 02/12/20 E3M x 7 rounds A) 10 Pull-Ups / Toes-to-Bar 10 Power Snatches Or B) 5 Muscle-Ups 5 Squat Snatches + optional 200m Run or 4 Prowler Runs or 80 Flutter Kicks (L+R = 2) ...

01 Dec CFK Championships – 2020

Posted at 13:47h in Workout of the Day by crossfitking 0 Comments

0 Likes

Members - from Saturday morning through to the end of Tuesday you have the opportunity to compete at your chosen level for a prize pack and the eternal glory of being the 2020 CrossFit King champion. The workout will...

Workout of the Day

10 Dec Friday, 11/12/20

09 Dec Thursday, 10/12/20

08 Dec Wednesday, 09/12/20

07 Dec Tuesday, 08/12/20

06 Dec Monday, 07/12/20

04 Dec Saturday, 05/12/20

03 Dec Friday, 04/12/20

02 Dec Thursday, 03/12/20

01 Dec Wednesday, 02/12/20

01 Dec CFK Championships – 2020

ABOUT

CONTACT

Enquire Now