Daily WOD

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. ...

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...

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