Daily WOD

Thursday, 30/11/17

- Solo or Partner WOD - If working with a partner share reps equally and complete each run together. - Scaling options: 1 round for time; AMRAP in 30 minutes; 2 rounds for time at half the number of reps - 45 minute time cap   "Crain"   2 rounds for time:   34...

Wednesday, 29/11/17

A) 5 x Superset   4 Push Jerks 8 Hang Cleans   B) AMRAP in 10 minutes: 10 Toes-to-Bar 10 LH KB Snatch + Lunge (24/16kg) 10 RH KB Snatch + Lunge 20 Second Tuck Support Hold ...

Tuesday, 28/11/17

A) OHS 4 - 4 - 4 (2 second pause in squat) B) With a 15 minute time cap: 600m Row 5 Rope Climbs (bring shin protection) Then AMRAP 100 Double Unders 30 Hang Snatches (35/25kg) (^50/35kg) 20 Ring Dips ...

Monday, 27/11/17

"CrossFit Total" Press 1RM Back Squat 1RM Deadlift 1RM ...

Sunday, 26/11/17 – Rest day.

Saturday, 25/11/17

CrossFit Kids 11am   CrossFit King In-House Championships: - First heat at 7am - Wod briefing for first two heats at 6:45am - Please arrive at least 30 minutes prior to scheduled heat time. Note that we may be running ahead of schedule. (Click on the following link for heat...

Friday, 24/11/17

3 x 7 minute AMRAPs   A) 200m Row 20 Pushups   B) 30 Double Unders 10 RKB Swings (24/16kg)     C) 10 Box Jumps (24/20") 10 Situps 10 LH DB Snatches (1 x 20/15kg) 10 RH DB Snatches (1 x 20/15kg) ...

Thursday, 23/11/17

A) Snatch - 15 minutes - singles   Then   B) For time: 21-15-9 Hang Power Snatches (35/25kg) Toes-to-Bar Burpees (6") ...

Wednesday, 22/11/17

A) Bench Press 5 x 7 B) Back Squat 5 x 7 ...

Tuesday, 21/11/17

Linchpin Test 1   For time:   400m Run   Light "Fran"   400m Run   Light "Fran"   400m Run     Light "Fran" = 21-15-9 Thrusters (35/25kg) Pull-Ups ...