Daily WOD

Reminder to all CF King members …. We’re holding a running clinic at the QeII athletics track this Sunday June 4, 7 – 9am. The cost is just $5 per person for track hire. For time: 1000m Run 100 Double Unders 800m Run 80 Squats 600m Run 60 Situps 400m Run 40 Pushups 200m Run 20...

7am Weightlifting 9am, 4pm 17ML.4 6, 7, 8am CrossFit "Holleyman" 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) ...

"Ralph" 4 rounds for time: 8 Deadlifts (115/80kg) 16 Burpees 3 Rope Climbs (bring long socks) 600m Run ...

A) Front Squat - 10 minutes to build to a heavy single B) 20 minutes: Odds 3 Pause Front Squats @ 60 - 70 % Alternate on Evens 50 Double Unders 5 Muscle-Ups or 10 to 15 Pull-Ups ...

3 x AMRAP in 6 minutes: A) 150m Row 15 KB Swings (24/16kg) B) 15 Toes-to-Bar 15 Pushups C) 15 Box Jumpovers (24/20") 15 SDHP (35/25kg) ...

A) 17ML.3 3 rounds for time: 18 HSPU (or 12 Wall Climbs or 30 HR Pushups) 15 Hang Cleans B) Deadlift 10 - 7 - 5 - 3 - 3 - 2 - 2 Alternative metcon C) 5 rounds for time: 15 Box Jumps (24/20") 12 DB G2OH (20/15kg) 9 Burpees ...

7am Weightlifting 9am, 4pm 17ML.3 6, 7, 8am CrossFit A) Power Clean + Push Jerk B) Double "Grace" For time: 60 Clean and Jerk (62.5/45kg) BBF option A) Tabata Row (Cals) Situps B) For time: 60 Kettlebell Swings (24/16kg) 60 Pushups 60 Weighted Lunges (24/16kg) ...

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