Daily WOD

For time: 800m Run 50 Pushups (+ optional 5 Rope Climbs) 30 Dumbbell Power Snatches (1 x 20/15kg) 800m Run 50 Box Jumps (24/20") (+ optional 5 Rope Climbs) 30 Dumbbell Power Snatches (1 x 20/15kg) Courts. Bar muscle-up at WOD for Harper. ...

With a 20 minute time cap: 800m Row Then AMRAP 5 Chest-to-Bar Pull-Ups + Toes-to-Bar (^M-Up) 10 Goblet Lunges (24/16) (^32/24) 10 KB Swings (24/16kg) (^32/24) 20 D-Us (^UB) Jules rubbing shoulders with a couple of big dogs. ...

A) Back Squat 7 x 4 x 80 - 85% B) Weighted Pull-Up 7 x 4 or Ring Rows 5 x 10 Dangerman - one of the strongest guys you'll ever meet, and it's got nothing to do with a barbell. If you've read his FB posts recently you'll know he has had some...

CFK Club Championships: Saturday, November 14. Three divisions. $10 entry fee to compete. Social gathering afterwards. Yet again we had a very strong representation at the WOD for Harper from CrossFit King members. Congratulations to all the first time competitors for stepping over the line into...

***DATE CHANGE TO NOV 14*** We will be holding our first formal CrossFit King Club Championships (CFKCC) on Saturday, November 14. There will be three divisions. The workouts will be released prior to the event and you will register for one of the divisions based on...

A) OTM for 5 minutes: Push Press 1 x 90 - 95% B) OTM for 5 minutes: Front Squat 1 x 90-95% C) Max Distance Farmer Carry in 1 minute. 10m Shuttles. Every metre counts. The total weight carried, which includes the handles at 20kg each is based off approximately 75 % of your Deadlift 1RM. Choose...

For time: 1000m Row Then 5 rounds of the couplet: 8-10-12-14-16 Kettlebell Swings (32/24kg) 16-20-24-28-32 Wall Ball (9/6kg) https://www.youtube.com/watch?v=vEHr417etM8...

A) 15 minutes to work up to a heavy set of the following complex: Power Snatch + Snatch + Overhead Squat B) AMRAP in 8 minutes: 1 Deadlift @ 85 - 90 % 3 Strict Pull-Ups 5 Pushups 7 Squats Bec P and K* - synchronised pull-ups. (Photo courtesy of Michael Coppola Photographics)     ...

A) OTM for 7 minutes: 5 Dumbbell Bench Press + optional 5 HSPU B) 7 minutes - 3 x 7 Weighted Dips for max load - or 5 x 8 assisted C) AMRAP in 7 minutes: 2 Deadball Ground-to-Shoulder 5 Box Jumps (36/30") Harry Mc...

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