Daily WOD

A) Strict Press - Off the deck. Sub Bench Press if you cannot go overhead. 3 x 5 x 80% B) 3 rounds for time: 400m Run 20 Pushups (^Weighted 15/5kg) 10 Kettlebell Swings (24/16kg) (^32/24kg) [caption id="attachment_7968" align="aligncenter" width="430"] Luke F[/caption]...

"3 Wise Men" A) "Ben" AMRAP in 4 minutes: 5 Hang Snatches (Full or Power. 62.5/45kg) 10 Lateral Burpees Rest 2 minutes B) "Beau" AMRAP in 4 minutes: 10 Power Cleans (62.5/45kg) 20 Pull-Ups Rest 2 minutes C) "Jeremy" AMRAP in 4 minutes: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) [caption id="attachment_7961" align="aligncenter" width="468"] Go Crystal Mahony[/caption]...

7.30am Class only. Spectators welcome! Workout #1 - “ Air Force ” With a 15 minute time cap, begin each minute with 4 Burpees and  complete: For time: 20 Thrusters (45/30kg) 20 SDHP  (45/30kg) 20 Push Jerks  (45/30kg) 20 Overhead Squats  (45/30kg) 20 Front Squats (45/30kg) This will be the first of three workouts scheduled...

A) AMRAP in 10 minutes: 4 x 10m Farmer's Walk (2 x 24/16kg) Every 4th shuttle also complete 15 situps and 15 pushups (1 round = 70 reps) B) AMRAP in 10 minutes: 200m Run 10 Ring Dips 10 DB Hang Cleans (2 x 15/10kg) (1 round = 40 reps) [caption id="attachment_7946" align="aligncenter" width="640"] Sarah E[/caption]...

A) OTM for 10 minutes Back Squat Similar to the Deadlift workout earlier this week, you will warm up to a weight that you feel you can maintain quality reps for either 1, 3 or 5 reps at the start of each minute. Then either B) 20 rounds for time: 2 Pull-Ups 2...

For time: 4 rounds of: 600m Run 40 Double-Unders (^Unbroken) 20 Russian KB Swings (24/16kg) (^32/24kg) + 30 Pushups + 2 Shoulder Taps per rep (^30m Handstand Walk) ...

A) Clean and Split Jerk 20 minutes to find 1 RM B) Every 30 seconds for 5 minutes: 1 Clean and Jerk @ 80% Then every 30 seconds for 5 minutes: 2 Muscle-Ups (sub Jumping Bar Muscle-Ups) httpv://www.youtube.com/watch?v=UtEK7tuwsXY...

This coming Saturday we will be celebrating another fantastic year of training at CrossFit King with a workout followed by lunch at the gym at 11am. It would be appreciated if you brought a small plate of food to share. There is one class scheduled for...

This coming Saturday we will be celebrating another fantastic year of training at CrossFit King with a workout followed by lunch at the gym at 11am. It would be appreciated if you brought a small plate of food to share. There is one class scheduled for...

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