Crossfit King | Daily WOD

Monday, 03/07/23

For time: 600m Run Then 50 Alt DB Hang Clean and Jerks (1 x 20/15kg) 40 Toes-to-Bar 30 Box Jumps (24/20”) 20 Alt Single Arm Devils Presses 30 Box Jumpovers (24/20”) 40 Toes-to-Bar 50 Alt DB Snatches 600m Run - 35 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

02 July, 2023 / 2 Comments

Saturday, 01/07/23

For time: 800m Run (buy in) - rest 1 minute Then 25-20-15-10-5 Power Cleans (52.5/35kg) STOH Lateral Burpees - rest 1 minute 800m Run (cash out) ...

30 June, 2023 / 1 Comment

Friday, 30/06/23

A) 6 rft: 100m Farmer Carry (2 x 20/15kg) 15 DB Thrusters (2 x 20/15kg) 15 Toes-to-Bar - 20 minute time cap B) 4 rounds for quality: 10 Windmills (5L + 5R) 10 DB SLDL [vc_gallery type="image_grid" images="31244" img_size="full" column_number="2" grayscale="no"...

29 June, 2023 / 2 Comments

Thursday, 29/06/23

Weightlifting A) Snatch B) Deadlift E2½M x 5 1 @ 70% 1 @ 80% 1 @ 85% or Conditioning A) E6M x 6 500m Row 400m Run - each round is for time ...

28 June, 2023 / 2 Comments

Wednesday, 28/06/23

A) Strict CTB Pull-Ups E1½M x 8 Sets 1 – 4 4 reps Sets 5 – 8 3 reps B) 3 x 4 minute AMRAPs 15 Strict HSPU 100 Double Unders Then max Burpee Pull-Ups in the remaining time - rest 2 minutes between intervals [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

27 June, 2023 / 2 Comments

Tuesday, 27/06/23

A) Bench Press E2M x 7 Sets 1 – 4 5 @ 75% Sets 5 – 6 3 @ 80 - 85% Set 7 1 @ 90% B) Front Squat E3M x 5 2 @ 60% 2 @ 70% 2 @ 80% [vc_gallery type="image_grid" images="31238" img_size="full"...

26 June, 2023 / 2 Comments

Monday, 26/06/23

For time: 1000m Run (buy in) Then 5 rounds of 12 Box Stepovers (24/20”. 20/15kg) 9 Hang Power Snatches (52.5/35kg) 6 Hang Power Clean and Jerk (52.5/35kg) 3 Wall Walks 1000m Run (cash out) - 35 minute time cap [vc_gallery...

25 June, 2023 / 2 Comments

Saturday, 24/06/23

Partner WOD With a 35 minute time cap: A) For time: 160 Calories (M/F 144, F/F 128) 1600m Run (8 x 200m intervals) 120 Pull-Ups 110 Dual DB Front Squats (2 x 20/15kg) 100 Burpee Double Box Jumps (24/20”) - straight into B) Max Dual DB Hang Clean and...

23 June, 2023 / 1 Comment

Friday, 23/06/23

6 rft: 10 Squat Cleans (62.5/45kg) 10 Strict HSPU 60 Double Unders ...

22 June, 2023 / 2 Comments

Thursday, 22/06/23

Weightlifting A) Snatch B) Deadlift or Conditioning A) 3 x AMRAP in 10 minutes: 1. 20 Wall Balls (9/6kg) 200m Run 2. 15 Pushups 15 Dual DB Hang Power Cleans 3. 10 Renegade Rows (no Pushup) 10 Dual DB Front Rack Lunges [vc_gallery type="image_grid" images="31124" img_size="full"...

21 June, 2023 / 2 Comments

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