Daily WOD

The CFK In-house Comp workouts have been posted at the gym in the entrance corridor. If you're coming along next Saturday (Nov 14) write your name on the sheet corresponding to the division you intend to compete in, and /or on the volunteer sheet. If...

With a continuously running clock: A) AMRAP in 7 minutes: 7 Power Snatches (35/25kg) 7 Thrusters (35/25kg) 7 Pull-Ups B) AMRAP in 7 minutes: 7 Overhead Squats (35/25kg) 7 SDHP (35/25kg) 7 Lateral Burpees C) Thruster 7 RM Tracey M ...

For time: 1000m Row 30 HSPU 30 Ring Dips 30 Pushups 1000m Run 15 HSPU 15 Ring Dips 15 Pushups 100 Situps ...

A) Deadlift 15 minutes to work up to a heavy triple B) For time: 20 Deadlifts (80/55kg) (^110/80kg) 50 Double Unders (^Unbroken) 15 Deadlifts 40 Double Unders 10 Deadlifts 30 Double Unders 5 Deadlifts 20 Double Unders Luke F ...

The CrossFit King In-House comp will take place on Saturday, November 14. All of the workouts will be completed by mid-morning and we'll have a casual social function immediately after the presentations. I encourage all of you to nominate to compete. In the end, it's...

6am, 8am 3x EMOM for 5 mins: A) 5 Cleans B) 5 Push Presses C) 5 Clusters - There will be time to adjust the weight between different movements. - Attempt to complete all sets as touch'n'go. 7am BBF "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) - Scaling options will include: #1) 3 rounds for...

A) Power Snatch 3RM B) "Isabel" For time: 30 Snatches (62.5/45kg) Alex H ripping in to the assault bike. WOD for Harper. ...

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. ...

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