Daily WOD

Tabata Thursday - For total reps - 5 stations - 8 cycles per station - Each cycle = 20 seconds of work followed by 10 seconds of rest - 30 seconds to transition between stations Row (Cals) KB Lunge Walk (1 x 24/16kg. 1 metre = 1 rep) Pushups SDHP (35/25kg) Situps https://www.youtube.com/watch?v=IbnevP64ajQ...

A) Power Snatch 5 x 3 B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 Overhead Squats (55/40kg) 10 Muscle-Ups DOM ...

For time: 30 Hang Power Cleans (50/35kg) (^70/50kg) 10 Jerks (50/35kg) (^70/50kg) 800m Run 5 Rope Climbs 400m Run 5 Rope Climbs 800m Run 10 Jerks 30 Hang Power Cleans Hiram - comfortably meeting Krusher's standards for the Russian swing, and as always, doing it with a smile. ...

The CFK Allstar Affiliate team finished 28th out of 38 teams in the advanced division after a weekend of very tough competition. It was also Kel's last blast as a member of CrossFit King. Her application for a job at CrossFit Torian was successful and she...

The CFK Allstar Affiliate team of Oz, Kel, Bec, Jo, Trent and Rod will be competing Saturday and Sunday afternoon in Melbourne. Again, we would like to thank everybody that contributed to the fundraising efforts, you guys are amazing and we are very lucky to...

A) OTM for 8 minutes: 4 Push Presses @ 80-85% Load up to Back Squat weight B) Then every second minute for four sets: 4 Back Squats @ 80-85% https://www.youtube.com/watch?v=7yfLbjHMVL4...

Partner WODs A) For time: 3000m Row - Change every 250m B) For time: 30/20 Tyre Flips - Complete the reps either by working together for each flip or flipping to each other C) Double "Grace" For time: 60 Clean and Jerks (62.5/45kg) - Using one barbell go rep for rep Trent - Rx'd Champ ...

A) AMRAP in 10 minutes: 30 Double Unders (^UB) 3 Deadlifts (110/75kg) (^150/100kg) - after 5 rounds also do 10 (^15 Burpees) every round B) AMRAP in 10 minutes: 10 Wall Ball (9/6kg) (^11.5/10') 10 Box Jumps (24/20") (^30/24") - after 5 rounds also do 10 Box Dips (^Ring Dips) every round Kel - Rx'd...

A) Snatch 20 minutes to work up to heavy singles. Then B) 3 rounds for time: 15 Power Snatches @50% 15 Pull-Ups 15 Pushups or C) "Amanda" 9 - 7 - 5 Muscle-Ups Snatches (62.5/45kg) Naomi H - Intermediate Champ ...

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