Crossfit King | Daily WOD

Thursday, 19/04/18

CrossFit Kids 5pm A) For time: 21-15-9 OHS (52.5/37.5kg) Toes-to-Bar B) 12-8-6-6-8-12 (off the deck) Push Jerk or Front Rack Lunges ...

18 April, 2018 / 2 Comments

Happy birthday Sandy! A) Deadlift 9 - 9 - 9 - goal is to go heavier than the 12s from last week then B) Hang Snatch 5RM or C) AMRAP in 16 minutes: 3 Deadlifts 6 Lateral Burpees 9 Hanging Shoulder Taps 36 Double Unders ...

17 April, 2018 / 2 Comments

Tuesday, 17/04/18

A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups - scale up KBS (32/24kg) Bar Muscle-Ups B) Farmer Carry ...

16 April, 2018 / 2 Comments

Monday, 16/04/18

A) Front Squat 4 x 8 6 x 4 B) AMRAP in 7 minutes: 10 Pushups 10 Toes-to-Bar 10 Burpees 60 Double Unders ...

15 April, 2018 / 2 Comments

Saturday, 14/04/18

A) "Luce" 3 rft: 1km Run 10 Muscle-Ups 100 Squats or B) 3 rft: 1km Run 25 C2B Pull-Ups 25 Box Jumps (24/20") ...

13 April, 2018 / 1 Comment

Friday, 13/04/18

Rotating EMOM for 24 mins: 2 Rope Climbs (must have shin protection) 4 Hang Cleans 6 DB Burpee DL 8 HSPU ...

12 April, 2018 / 2 Comments

Thursday, 12/04/18

A) Clean and Jerk 5 RM - re-grip every rep B) Deadlift 12-12-12 - should be heavier than the 15s from last week ...

11 April, 2018 / 2 Comments

Wednesday, 11/04/18

A) Power Snatch - 12 mins to work heavy singles B) For time: 20 Wall Ball (9/6kg) 20 Pull-Ups 20 Power Snatches (50/30kg) 30 Wall Ball 30 Pull-Ups 15 Power Snatches (60/40kg) 40 Wall Ball 40 Pull-Ups 10 Power Snatches (70/50kg) ...

10 April, 2018 / 2 Comments

Tuesday, 10/04/18

A) Split Jerk 8 x 4 then B) Front Rack Lunge 4 x 8 or C) AMRAP in 12 minutes: 7 Box Jumps (30/24") 7 KB Swings (32/24kg) 7 Goblet Lunges (32/24kg) 7 V-Ups ...

09 April, 2018 / 2 Comments

Monday, 09/04/18

A) Back Squat 4 x 8 6 x 4 B) AMRAP in 7 minutes: 5 Pushups, 10 Double Unders 5 Pushups, 5 Toes-to-Bar, 20 Double Unders 5 Toes-to-Bar, 5 Burpees, 20 Double Unders 5 Burpees, 10 Double Unders ...

08 April, 2018 / 2 Comments

Daily WOD

Thursday, 19/04/18

Wednesday, 18/04/18