Crossfit King | Daily WOD

Wednesday, 12/05/21

A) Power Clean 3 x 8 B ) AMRAP in 20 minutes: 40 Pull-Ups 40 Situps 40 Push Presses (50/35kg) 400m Run Scaling - partition as required ...

11 May, 2021 / 2 Comments

A) Back Squat 3 x 5 x 85% - week 5, day 1 then B ) 4 x 8 DB Concentration Curls DB Flys or C) AMRAP in 12 minutes: 4 Bicep Curls (30/20kg) 6 Power Snatches (30/20kg) 8 Pushups 100m Run [vc_gallery type="image_grid" images="25937" img_size="full" column_number="2"...

10 May, 2021 / 2 Comments

Monday, 10/05/21

E2M x 6 rounds A) 15 Wall Balls (9/6kg) 60 Flutter Kicks B ) 150/120m Row 30 Bicycles C) 15 Box Jumps (24/20”) 15 Toes-to-Bar ...

09 May, 2021 / 2 Comments

Saturday, 08/05/21

A) Back Squat 4 x 3 x 85% - Week 4, day 2 B ) 5 rft: 10 Burpees 10 Power Cleans (62.5/45kg) ...

07 May, 2021 / 1 Comment

Friday, 07/05/21

AMRAP in 25 minutes: 5 Deadlifts 10 Toes-to-Bar 15 HSPU 30 Double Unders 5 Deadlifts 10 Pull-Ups 15 Calories 30 Double Unders ...

06 May, 2021 / 2 Comments

Thursday, 06/05/21

A) Squat Clean E30S x 15 rounds B ) For time: 400m Run 21 G2OH (20/15kg plate) 9 Bar Muscle-Ups 400m Run 15 G2OH (20/15kg plate) 7 Bar Muscle-Ups 400m Run 9 G2OH (20/15kg plate) 5 Bar Muscle-Ups - Compare to Thursday, May 5, 2016. [vc_gallery...

05 May, 2021 / 2 Comments

Wednesday, 05/05/21

Choose two from the following: A) E2M x 7 Superset 5 Weighted Dips 30 - 80 Double Unders B ) E2M x 7 Superset 5 Bench Presses 10 – 20 Wall Balls (9/6kg) C) Rowing Sprints 7 x 200m - rest 1 minute between intervals [vc_gallery...

04 May, 2021 / 2 Comments

Tuesday, 04/05/21

A) Back Squat 4 x 5 x 80% - week 4, day 1 then B ) 4 x 8 Jefferson Curls Glute Bridges or C) AMRAP in 12 minutes: 20 Second HS Hold (^8m HS Walk) 8 Hang Power Snatches (35/25kg) (50/35kg) 16 Situps [vc_gallery...

03 May, 2021 / 2 Comments

Monday, 03/05/21

Public holiday schedule (no afternoon classes) Please book in to the classes via the Mindbody app 7am - Legends + CrossFit 8am - CrossFit 9.30 - CrossFit A) 10 rft: 200m Run 5 Strict Pull-Ups 5 Clean and Jerks (@ 50 - 60% of 1RM) or B ) “Abbate” For...

02 May, 2021 / 1 Comment

Saturday, 01/05/21

Last day for t-shirt/hoodie orders. A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) - sub Pull-Ups for Muscle-Ups. Aim for a number that you can complete in 2 to 3 sets per round. B ) Teams of 3 12 minutes Total metres 200m per interval You can row, run,...

30 April, 2021 / 1 Comment

Daily WOD

Wednesday, 12/05/21

Tuesday, 11/05/21