Daily WOD

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 ...

Alternating EMOM for 20 minutes: Odds 5 Strict Press @60 - 70% + 10 Squats (^Pistols) or 10 Situps (^Toes-to-Bar) Evens 5 Power Cleans @60 - 70% Adam Murdock - Intermediate champ ...

2015 CrossFit King Club Championships - First Heat begins at 7am. Last Heat finishes at 10:30am. Presentation and social gathering follows. - HEAT LIST FOR 2015 CLUB CHAMPIONSHIPS - Volunteers please be at the gym by 6:30am. Spectators welcome. - Bring along a plate of food to share. - Jump In 4...

HEAT LIST FOR IN-HOUSE COMP 2015 For time: 1000m Run 50 Situps 800m Run 50 Back Extensions 600m Run 50m Pinch Grip Farmer Carry (2 x 20/15kg) 400m Run 50 Dumbbell Floor Press (2 x 10/5kg) 200m Run 50 Double Unders Ash R ...

The heat lists will be finalised today. Volunteers please be at the gym by 6.30am on Saturday morning, you will be briefed with your roles at that time. Also a reminder to everyone to bring a plate to share. A) Back Squat 5 x 2 x 90% Then either B) "Zoe" For...

Today is the last day to sign up for the CFK Club Championships. The Intermediate category is well supported, and the Rx'd division looks like an exciting line-up but we'll be chasing a few more names there too. We would like to see more of our...

After the final heat on Saturday we'll have a quick presentation and then lunch and drinks at the gym. Please bring a plate of food to share. Children welcome. A) Overhead Squat 3 x 15 B) Bench Press 15 x 3 C) For time: 45 Cal Row https://www.youtube.com/watch?v=pcdwynN7F4E...

Remember to register for the in-house comp this Saturday. Come along and get a workout or cheer the athletes through their event. Afterwards get some food and good company. It'll be a fun day and we hope to see everyone there. A) AMRAP in 25 minutes: 10 Pull-ups 10 Deadlifts...

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