Crossfit King | Daily WOD

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

Wednesday, 12/09/18

Hang Power Snatch 5-5-5 Power Snatch 4-4-4 Hang Snatch 2-2-2 Snatch 1-1-1 Enjoy the video. (But please don't drop the empty barbells.) https://www.youtube.com/watch?v=nrMe8B9OUgE...

11 September, 2018 / 2 Comments

Tuesday, 11/09/18

A) EMOM for 10 minutes: 2 Power Cleans + 2 Jerks B) AMRAP in 10 minutes: 20 Situps 20 Back Extensions 20 Pushups 200m Row On behalf of everyone at CFK, wishing Jono all the best with his recovery. ...

10 September, 2018 / 2 Comments

Monday, 10/09/18

A) AMRAP in 4 minutes: 10 SDHP (35/25kg) 40 Double Unders B) 5 rounds of: 0:00 - 1:00 12 Front Squats (35/25kg) 1:00 - 4:00 5 Burpees OTP 400m Run AMRAP Pull-Ups 4:00 - 5:00 Rest ...

09 September, 2018 / 2 Comments

Saturday, 08/09/18

Open 15.1 + 1A 0:00 - 9:00 AMRAP 15 Toes-to-Bar 10 Deadlifts (52/35kg) 5 Snatches (52/35kg) 9:00 - 15:00 Clean and Jerk 1RM ...

07 September, 2018 / 1 Comment

Friday, 07/09/18

A) Front Squat 7-7-7-5-5-5-3-3-3 B) 2 rft: 80 Double Unders 20 OH Lunges (20/15kg) 20 Ring Dips ...

06 September, 2018 / 2 Comments

Thursday, 06/09/18

CrossFit Kids 5pm (no adult class at this time) A) "Christine" 3 rft: 500m Row 12 Deadlifts (@Bodyweight) 21 Box Jumps (20") - plyo off the top allowed for BJ or B) "Amanda" 9-7-5 Muscle-Ups Snatches (61/43kg) or C) "Betty" 5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") ...

05 September, 2018 / 2 Comments

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