Crossfit King | Daily WOD

Saturday, 02/11/19

A) "Open 20.4" With a 20 minute time cap, for time: 30 Box Jumps (24/20") 15 Clean and and Jerks (43/29kg) 30 Box Jumps (24/20") 15 Clean and and Jerks (61/38kg) 30 Box Jumps (24/20") 10 Clean and and Jerks (83/52kg) 30 Alternating Pistols (one-legged squats) 10 Clean and and Jerks (102/65kg) 30 Alternating Pistols 5 Clean...

01 November, 2019 / 1 Comment

Friday, 01/11/19

A) Clean 1-1-1-1-1 B) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg) ...

31 October, 2019 / 1 Comment

Thursday, 31/10/19

5pm - CrossFit Kids (no adult class on at this time) A) Snatch 1-1-1-1-1 B) “Amanda” For time: 9-7-5 Muscle-Ups Snatch (61/43kg) ...

30 October, 2019 / 2 Comments

Wednesday, 30/10/19

E4M x 6 rounds 10 Bent Over Rows (2 x 24/16kg) 10 Front Rack Lunges (2 x 24/16kg) 20 Toes-to-Bar + option - Rope Climb - Pegboard - L-Sit - Prowler - Deadball - HS Hold ...

29 October, 2019 / 2 Comments

Tuesday, 29/10/19

For time: 1000m Row then: 8-10-12-14-16 C2B Pull-Ups Alt DB Snatches (1 x 20/15kg) Wall Balls (9/6kg) ...

28 October, 2019 / 3 Comments

Monday, 28/10/19

A) Push Jerk 1 x 5 @ 40, 50, 60, 70% 3 x Max Effort @ 80% B) Tabata Calories Double Unders Pushups - 8 intervals per station - 1 minute rest between stations - 20:10 (work:rest) - score = highest + lowest interval ...

28 October, 2019 / 2 Comments

Friday, 25/10/19

10 rft: 5 Hang Power Cleans (62.5/45kg) 10 HSPU 200m Run (2 x 100) ...

26 October, 2019 / 2 Comments

Saturday, 26/10/19

On Saturday, there are two programmed workouts for members not competing in the Open. Due to the difficulty with programming the "Open 20.3" workout for whole classes only registered athletes will be able to complete it during the morning class times unless it is clear that...

25 October, 2019 / 0 Comments

Thursday, 24/10/19

5pm CrossFit Kids (no adult class on at this time) A) Front Squat 12-10-8-8-8-8-8 B) Bench Press 12-10-8-8-8-8-8 ...

23 October, 2019 / 1 Comment

Wednesday, 23/10/19

With a 5 minute time cap at each station, for time: A) 21-15-9 Calories OH Lunges (20/15kg) B) 21-15-9 Pull-Ups Burpees C) 21-15-9 Ring Dips Deadlifts (52.5/35kg) D) 60-40-20 Double Unders 4-3-2 Rope Climbs Farewell Emma! ...

22 October, 2019 / 2 Comments

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