Daily WOD

CrossFit Teens and Kids are back on this week. Teens - Friday afternoons at 4.55pm Kids - Saturday mornings at 8.40am (new time) ...

All members and visitors to CrossFit King and Pilates, please scan the QR code upon entry. This is a mandatory requirement from the Qld government. Also remember your masks.   If you don't have your smart phone with you register...

CF Kids class is back for the term - 8.40am.   A) 6 rounds for time:   12 Wall Balls (9/6kg) 12 Box Stepovers (24/20”) 12 Burpees (6”)   - 12 minute time cap   B ) Rotating EMOM x 12 minutes:   12 Alt DB Snatches 12/10 Calories 12 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

CF Teens starts this afternoon at 4.55pm.   A) Front Squat (no racks)   15 x 3   - first set with the empty barbell, incrementing each set   B ) 5 x 2 minute rounds, resting 1 minute between rounds:   Buy in to each interval with a 30...

A) Weightlifting   Or   B ) 0 – 10:00 EMOM 8 DB Hang Power Cleans 4 Dips   12:00 – 22:00 E2M x 5 200m Run 20 Second Handstand Hold (sub Plank – challenging variations will be on the board)   25:00 – 35:00 AMRAP 50/40 Calories 150 Double Unders 200m Farmer Carry 150 Double Unders [vc_row...

Class times: 6am 7.10am 8.30am   A) “Chelsea” EMOM x 30 minutes: 5 Pull-Ups 10 Pushups 15 Squats   Scaling / Modifications - Scale the reps to 45 seconds of work - Rotate Pushups, Star Jumps and 20 Bicycles - Rotate Squats, Situps and Back Extensions   or   B ) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB...

A) Superset x 8   5 Deadlifts 10 Calories or 10m HS Walk   B ) Superset x 8   5 Push Presses 10 KB SDHP or 10m Lunge Walk ...

Yoga 7pm   A) Clean and Jerk   - 15 minutes to build to a heavy single   B ) AMRAP in 15 minutes: 1 Wall Walk (sub 8 Shoulder Taps) 3 Power Cleans 9 Toes-to-Bar 27 Double Unders [vc_gallery type="image_grid" images="27541" img_size="full" column_number="2"...

Class times: 5.30am CrossFit (+ 6.20am Weightlifting) 7.20am CrossFit 8.40am CrossFit (this class will be CF Kids from next Saturday)   Solo or Partner   For time: 20 Pull-Ups 10 Thrusters (62.5/45kg) 50 Double Unders 16 Pull-Ups 8 Thrusters 40 Double Unders 12 Pull-Ups 6 Thrusters 30 Double Unders 8 Pull-Ups 4 Thrusters 20 Double Unders 4 Pull-Ups 2...

A) Bent Over Row   5 x 12     B ) Push Press   5 x 12     C) 10 rft:   10 Pushups 10 Situps 10 Calories   - 20 minute time cap ...

A) Weightlifting   or   B ) 1. @ 0:00 EMOM x 10 5 Power Cleans 5 Dips   - rest 2 minutes   2. @ 12:00 E2M x 5 rounds 8 Bulgarian Split Squats (L) 8 Bulgarian Split Squats (R) 8 Alt DB Snatches   3. @ 25:00 AMRAP in 10 minutes: 50/40 Calories 50 Wall Balls (9/6kg) 50...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.