Crossfit King | Daily WOD

Monday, 24/09/18

AMRAP in 20 minutes: 2 Cleans (60/40kg) (^80/55kg) 4 Toes-to-Bar (^Bar Muscle-Ups) 8 KB Swings (24/16kg) (^32/24kg) 16 Double Unders ...

23 September, 2018 / 3 Comments

A) Partner "McGhee" AMRAP in 30 minutes: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - alternate after each movement - if Pushups are tough share each set 4,5,4 or B) Partner "ZACK" AMRAP in 30 minutes: - "Zoe" - "Annie" - "Claudia" - "Karen" ...

21 September, 2018 / 1 Comment

Friday, 21/09/18

A) For time (in any order): 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Alt TGU (24/16kg) 40 Wall Ball (9/6kg) - 10 minute time cap B) Back Squat 10 - 10 - 10 ...

20 September, 2018 / 2 Comments

Thursday, 20/09/18

CrossFit Kids 5pm (no adult class at this time) "Moore" AMRAP in 20 minutes: 1 Rope Climb 400m Run ME HSPU ...

19 September, 2018 / 2 Comments

Wednesday, 19/08/19

A) EMOM for 10 minutes: Power Clean + Jerk B) AMRAP in 6 minutes: 5 DB Hang Power Cleans 5 DB Thrusters 10 Lateral Jumps https://www.youtube.com/watch?v=79Tcsg2Yac8...

18 September, 2018 / 3 Comments

Tuesday, 18/09/18

Choose two out of the three options to Superset 1) Overhead Squat 10-8-8-8-6-6-6-6 2) Deadlift 10-8-8-8-6-6-6-6 3) Calories 20-16-16-16-12-12-12-12 ...

17 September, 2018 / 2 Comments

Monday, 17/09/18

A) AMRAP in 8 minutes: 40 Double Unders 2 x 8 Pull-Ups 10 Squats 12 RKBS (24/16kg) B) AMRAP in 8 minutes: 10 Calories 2 x 8 Pushups 10 Situps 12 Weighted Lunges (24/16kg) C) EMOM x 8 -options on the board at the gym "Whitten". 'Nuff said. ...

16 September, 2018 / 2 Comments

Saturday, 15/09/18

"Whitten" 5 rft: 22 KB Swings (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees (6") 22 Wall Ball (9/6kg) -solo or partner ...

14 September, 2018 / 1 Comment

Friday, 14/09/18

A) Clean - 10 minutes B) "Open 16.2" 0:00 - 4:00 25 Toes-to-Bar 50 Double Unders 15 Cleans 4:00 - 8:00 25 Toes-to-Bar 50 Double Unders 13 Cleans 8:00 - 12:00 25 Toes-to-Bar 50 Double Unders 11 Cleans Clean weights M: 61, 83, 102 W: 38, 52, 65 https://www.youtube.com/watch?v=6zqkJWKr8ao&t=3s...

13 September, 2018 / 2 Comments

Thursday, 13/09/18

CrossFit Kids 5pm (no adult class at this time) A) Push Press 10-8-8-8-6-6-6-6 - no racks B) AMRAP in 8 minutes: 5 Hollow Rocks 10 Jumping Lunges 5 Hollow Rocks 10 Pull-Ups (^ 5 Bar Muscle-Ups) ...

12 September, 2018 / 1 Comment

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Monday, 24/09/18

Saturday, 22/09/18