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    Daily WOD

    Good Friday Zoom classes: Legends - 7am CrossFit - 8.15am HIIT - 9.00am     5 rft: 5 Dumbbell Burpee Deadlifts (2 x 15/10kg) 5 DB Burpee Power Cleans 5 DB Burpee Thrusters 5 Devils Presses [vc_gallery type="image_grid" images="22626" img_size="full" column_number="2" grayscale="no"...

    09 April, 2020 /

    Zoom classes: CrossFit - 5.30am, 8.15am, 5pm Weightlifting technique - 7.30am HIIT - 6pm   “Nicole” AMRAP in 20 minutes: 400m Run Max Pull-Ups   - If you can do more than 10 continuous Kipping Pull-Ups then do C2B or Strict Pull-Ups for this workout. If you fall...

    08 April, 2020 /

    HIIT - 5.30am, 6pm Legends - 7am CrossFit - 8.15am, 5pm Weightlifting - 4.30pm   0 – 5:00 AMRAP 10 Wall Balls 15 Plank Jacks 20 Russian Twists   7:00 – 12:00 AMRAP 10 Wall Balls 15 Crunches 20 Shoulder Taps   14:00 – 19:00 AMRAP 10 Wall Balls 15 Bicycles (L+R = 1) 20 Flutter Kicks (L+R =...

    07 April, 2020 /

    And a happy birthday to Krusher too!   Zoom CrossFit - 5.30am, 8.15am, 5pm Zoom Weightlifting - 7.30am (technique) Zoom HIIT - 6pm   EMOM x 20 minutes:   4 x 8 Push Jerks   4 x 8 Burpee Box Jumps   4 x 8 Deadlifts + 8 Lateral Jumps   4 x...

    06 April, 2020 /

    CrossFit King is officially ten years old, so here's a bunch of tens to celebrate.   10 rft: 10 Hang Power Cleans (35/25kg) 10 Double Unders 10 Situps 10 Double Unders 10 Pull-Ups 10 Double Unders 10 Front Squats (35/25kg) 10 Double Unders 10 Pushups 10 Double Unders   - 30...

    05 April, 2020 /

    Hey Zoomsters, we forgot to include the 7.30am class on Saturday in the email. Let's get a CFK record crowd there. It's a friendly time slot, it's a friendly workout and who knows, maybe Betty herself will make...

    03 April, 2020 /

    I am receiving regular requests for equipment, but there are very few items left. Most people are asking for barbells and weight plates but all we have left are the ones I am hanging on to for our...

    02 April, 2020 /

    A)
 “Randy” For time: 75 Power Snatches (35/25kg)   B) Bench Press or Strict Press 12-10-8-6-4-4-4 ...

    01 April, 2020 /

    A) Squat Clean “Elizabeth”   For time: 21-15-9 Squat Cleans (62.5/45kg) Ring Dips     B) 5 rounds, not for time:   1 Minute Weighted Plank   straight into   1 Minute Bar Hang   - rest as required between efforts ...

    31 March, 2020 /

    A) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU   B) Bent Over Rows 12-10-8-6-4-4-4 ...

    30 March, 2020 /
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