Crossfit King | Daily WOD

Friday, 21/04/23

- 6 x AMRAP in 4 minutes - Rest 1 minute between intervals Intervals 1, 3, 5 5 Power Cleans (62.5/45kg) 7 Pull-Ups 9 Air Squats Intervals 2, 4, 6 5 DB Front Squats (2 x 20/15kg) 7 DB Push Presses 9 DB Hang Power Cleans [vc_row css_animation=""...

20 April, 2023 / 2 Comments

Thursday, 20/04/23

A) Weightlifting Or B) A) 0 – 12:00 AMRAP 12 Box Jumpovers (24/20”) 10 DB Hang Snatches 8 Burpees B) 15:00 – 28:00 AMRAP 12 Pushups 10 Goblet Reverse Lunges 8 Weighted Stepups C) 30:00 – 35:00 50 V-Ups AMRAP Calories ...

19 April, 2023 / 2 Comments

Wednesday, 19/04/23

- 3 x AMRAP in 7 minutes - Rest 3 minutes between intervals A) 0:00 – 7:00 EMOM 40 Seconds of Calories B) 10:00 – 17:00 Incrementing AMRAP 1-2-3-4-5…. Deadlifts (110/75kg) Strict HSPU C) 20:00 – 27:00 AMRAP 30 Double Unders 3 Strict Pull-Ups [vc_gallery...

18 April, 2023 / 2 Comments

Tuesday, 18/04/23

A) EMOM x 15 Push Press Minute: Reps 1-3: 5 4-6: 4 7-9: 3 10-12: 2 13-15: 1 B) E3M x 5 Back Squat 3 @ 65% 2 @ 75% 1 @ 85% ...

17 April, 2023 / 2 Comments

Monday, 17/04/23

6 rft: 400m Run 15 Burpee Box Jumpovers (24/20”) 10 DB Hang Clean and Jerks (1 x 20/15kg) ...

16 April, 2023 / 2 Comments

Saturday, 15/04/23

A) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups Rx+ - Begin each round with 12 Strict HSPU B) 6 rounds 30 Second Static Hold 30 Second AMRAP Double Unders ...

14 April, 2023 / 1 Comment

Friday, 14/04/23

- 3 rounds - 10 minutes per round @ 0:00 10 KB Thrusters (2 x 16/12kg) From 1:00 – 4:00 AMRAP 1 Wall Walk 3 Burpees 5 Deadlifts @ 5:00 10 KB Thrusters From 6:00 – 9:00 AMRAP 1 Clean 3 Bar Muscle-Ups 5 Box Jumpovers (24/20”) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

13 April, 2023 / 2 Comments

Thursday, 13/04/23

A) Weightlifting or B) 1. 0 – 8:00 AMRAP 500/400m Row 30 Wall Balls (9/6kg) 2. 10:00 – 18:00 AMRAP 200m Run 15 Toes-to-Bar 3. 20:00 – 28:00 AMRAP 20 Wall Balls (9/6kg) 10 Toes-to-Bar 4. 30:00 – 35:00 EMOM 30 Seconds Max Pushups [vc_gallery type="image_grid" images="30678" img_size="full" column_number="2"...

12 April, 2023 / 2 Comments

Wednesday, 12/04/23

A) E2M x 7 10 Overhead Lunges 5 Overhead Squats B) AMRAP in 14 minutes: 5 Power Snatches (62.5/45kg) 15 Situps 45 Double Unders The joy of double-unders. It's worth a re-post. ...

11 April, 2023 / 2 Comments

Tuesday, 11/04/23

A) Push Press E1½M 1 x 10 @ 50% 1 x 8 @ 60% 1 x 6 @ 70% 7 x 5 @ 75%+ B) Back Squat E3M x 5 3 @ 60% 2 @ 70% 1 @ 80% [vc_gallery type="image_grid" images="30671" img_size="full" column_number="2"...

10 April, 2023 / 2 Comments

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