Crossfit King | Daily WOD

Monday, 22/10/18

A) Strict Press 3-3-3-3-3-3-3 then B) Push Jerk 3 x max reps at heaviest Strict Press weight or C) AMRAP in 15 minutes: 15 Push Jerks 15 Box Jumps (24/20") 15 Calories There'll be plenty of photos to come but here's a snippet of the action from the weekend. Super sub Dave stepped in to the Sold as...

21 October, 2018 / 2 Comments

Saturday, 20/10/18

We have three teams competing at the Allstars Alliance Qld Qualifier over the weekend. All the best to our two masters teams in the morning heats - Sold as Scrap and CFK WOD Chippers, and the young gun squad in the afternoon - Closet Eaters. It...

19 October, 2018 / 1 Comment

Friday, 19/10/18

A) Power Snatch 3 RM B) "Isabel" For time: 30 Snatches (62.5/45kg) https://www.youtube.com/watch?v=ZNpBrJILAb0...

18 October, 2018 / 3 Comments

Thursday, 18/10/18

CrossFit Kids 5pm (no adult class on at this time) A) For time: 800m Run 50 Pushups (^+5 Rope Climbs) 30 DB Power Snatches (alt. 20/15kg) 800m Run 50 Box Jumps (24/20") (^+5 Rope Climbs) 30 DB Power Snatches (alt. 20/15kg) or B) As above (half reps) + E90S x 6 3 Deficit Deadlifts ...

17 October, 2018 / 3 Comments

Wednesday, 17/10/18

With a 20 minute time cap: 800m Row Then AMRAP 5 C2B Pull-Up + Toes-to-Bar (^M-Up) 10 Weighted Lunges (24/16) (^32/24) 10 KB Swings (24/16kg) (^32/24) 50 Double Unders ...

16 October, 2018 / 2 Comments

Tuesday, 16/10/18

A) Back Squat 7 x 4 @ 80 - 85% (20 mins) Then B) Weighted Pull-Up 7 x 4 or C) Ring Rows 5 x 10 ...

15 October, 2018 / 2 Comments

Monday, 15/10/18

Running "DT" 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) 400m Run ...

14 October, 2018 / 2 Comments

Saturday, 13/10/18

5 rft: 15 Deadlifts (70/50kg) 200m Run 2 Rope Climbs (wear shin protection) 20 Alt DB Snatches (20/15kg) 15 Pull-Ups ...

12 October, 2018 / 2 Comments

Friday, 12/10/18

A) OHS 5-5-5 B) Snatch Balance 3-3-3 C) Hang Snatch 1-1-1 - subs for no overhead A) Front Squat B) Hang Power Clean C) Hang Clean ...

11 October, 2018 / 1 Comment

Thursday, 11/10/18

CrossFit Kids - 5pm. (no adult class on at this time) REMOM x 5 1) 5 Strict Presses 5 Ring Rows 2) 5 KB Power Cleans (2 x KB) 6 Alt Lunges 3) 100m Run 5 Wall Balls (go heavier or higher than normal) 4) 10 Bench Dips 5) Rest or 10/8 Calories ...

10 October, 2018 / 2 Comments

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