Crossfit King | Daily WOD

Friday, 18/09/20

Reminder: The gym is off limits this Saturday due to some roof work going on so we'll be meeting at the park (Salisbury Recreation Reserve - netball courts at the end of Dulcie Street) for the workout at...

17 September, 2020 / 1 Comment

Thursday, 17/09/20

16 September, 2020 / 1 Comment

Tuesday, 15/09/20

A) Deficit Deadlifts 5 x 8 B) Bench Press 5 x 8 C) Turkish Getups 5 x 4 (2 x L, 2 x R) ...

16 September, 2020 / 1 Comment

Wednesday, 16/09/20

A) Clean Pull + Hang Power Clean + Hang Clean + Jerk - 20 minutes B) 6 rft: 5 V-Ups 5 Pushups 5 Hang Power Cleans (70/50kg) 5 Pushups - 9 minute time cap ...

15 September, 2020 / 2 Comments

Monday, 14/09/20

A) Masters HQ / AFFF Semi Final 20.1 AMRAP in 14 minutes: Alt EMOM Calories Bar Facing Burpees B) Alt EMOM x 14 14 Bulgarian Split Squats (7 x L, 7 x R) 8 - 14 Toes-to-Bar [vc_gallery type="image_grid" images="23834" img_size="full"...

13 September, 2020 / 1 Comment

Saturday, 12/09/20

Members please note: the gym will be closed next Saturday (19th) as Optus will be performing some structural work on the roof over the weekend. We are planning a workout in the park so remember to pack your...

11 September, 2020 / 1 Comment

Friday, 11/09/20

A, then choice of B or C A)  “Fibonacci Fran” For time: 1-2-3-5-8-13-21 Thrusters (52.5/36kg) C2B Pull-Ups Rest 1:1 B) For time: 53 Thrusters (52.5/36kg) 53 C2B Pull-Ups C) 7 x 3 Push Jerks ...

10 September, 2020 / 2 Comments

Thursday, 10/09/20

5 stations 8 x 20:10 (work:rest) A) Row (Cals) B) Handstand Hold (Wall Sit, Bar Hang, L-Sit etc) C) Alternate: Flutter Kicks Russian Twists D) Floor Press E) Double Unders ...

09 September, 2020 / 2 Comments

Wednesday, 09/09/20

A) 0 – 4:00 AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) (^32/24kg) 40 Double Unders B) 5 rounds of: 0 – 1:00 12 KB Swings (24/16kg) (^32/24kg) 1:00 – 4:00 10 Box Jumps (24/20”) 10 Situps (^T2B) 400m Run AMRAP Pushups (^HSPU) 4:00 – 5:00 Rest [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

08 September, 2020 / 1 Comment

Tuesday, 08/09/20

2 x 10 2 x 8 2 x 6 4 x 4 A) Press B) Hang Power Clean ...

07 September, 2020 / 2 Comments

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