Crossfit King | Daily WOD

Thursday, 21/11/19

CrossFit Kids is on at 5pm (no adult class on at this time) A) AMRAP in 7 minutes: 4 Burpees OTP 8 Toes-to-Bar 12 Wall Balls (9/6kg) B) EMOM x 7 10/8 Calories Max Double Unders C) EMOM x 7 3 Cleans ...

20 November, 2019 / 3 Comments

Wednesday, 20/11/19

A) Snatch 8 x 2 - first set @ 50% - add weight after each successful set B) AMRAP in 12 minutes: 5 Strict Pull-ups 100m Run 10 Lateral Seated Leg Raises 10 Alt DB Snatches ...

19 November, 2019 / 2 Comments

Tuesday, 19/11/19

A) E2M x 8 rounds 4 Back Squats B) Alt EMOM x 8 rounds 1) Complex of: 2 Hang Power Cleans + 4 Push Jerks + 2 Hang Power Cleans 2) 10 – 15 Pushups ...

18 November, 2019 / 2 Comments

Monday, 18/11/19

A) AMRAP in 7 minutes: 4 C2B Pull-Ups (^Bar M-Ups) 8 KB OH Lunges (16/12kg) (^24/16kg) 12 Calories - change hands each round for the OH Lunges B) EMOM x 7 5 Deadlifts 1 Rope Climb (wear shin protection) C) EMOM x 7 5 – 10 Strict HSPU ...

17 November, 2019 / 2 Comments

Saturday, 16/11/19

"Victoria" 5 rft: 10 Thrusters (45/30kg) 14 Box Jumps (24/20") 12 SDHP (45/30kg) 12 Burpees 27 KB Swings (24/16kg) ...

15 November, 2019 / 1 Comment

Friday, 15/11/19

3 rounds 0:00 - 4:00 AMRAP 20 Alt DB Snatches (1 x 20/15kg) 10 Ring Dips 20 Situps 5:00 - 9:00 400m Run (each round) then AMRAP 100 Double Unders 10 Shoulder-to-Overhead (60/40kg) ...

14 November, 2019 / 2 Comments

Thursday, 14/11/19

CrossFit Kids is on at 5pm. (no adult class on at this time) A) Bench Press 2 RM B) Deadlift 2 RM C) For time: 40 Chest-to-Bar Pull-Ups 40 HSPU - 8 minute time cap ...

13 November, 2019 / 2 Comments

Wednesday, 13/11/19

A) 2 rft: 50 Wall Ball (9/6kg) 25 Toes-to-Bar B) For time: 1000m Run 100 KB Swings (24/16kg) C) 2 minute Plank 2 minute Bar Hang 2 minute HS Hold (bonus 2 minute Wall Sit) - 10 min time cap for each ...

12 November, 2019 / 3 Comments

Tuesday, 13/11/19

A) OHS 2RM B) AMRAP in 15 minutes: 20 Deadlifts (102.5/70kg) 20 Pushups 20 Lunges 60 Double Unders ...

12 November, 2019 / 2 Comments

Monday, 11/11/19

A) Power Clean 2 RM - touch’n’go B) “T.U.P.” For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups Epic weekend at the Torian Pro for the team, making the final in the Pro Am division. ...

10 November, 2019 / 2 Comments

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