Daily WOD

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...

A) Power Snatch Touch'n'Go triples Then either: B) "Randy" For time: 75 Power Snatches (35/25kg) or C) "Isabel" For time: 30 Snatches (62.5/45kg) [caption id="attachment_7887" align="aligncenter" width="430"] Raq[/caption]...

8am class only There will be a choice of three workouts. If you are keen on option A it will be first in first served on the rowers. If we have more than 9 starters on the rowers then we will have to run a few...

Happy Birthday Mum! On Friday we will be running a class at 8am only. There will be three choices of workout with the regular scaling and modifications presented to the group. The workouts are "Ned", "Sham" and "Ozzy". You will find these workouts on crossfit.com from...

A) Power Clean 15 minutes to work up to heavy touch'n'go doubles B) Partner WOD Alternating movements, so one partner works while the other rests: AMRAP in 15 minutes 10 Power Cleans (60/40kg) 10 Lunges (60/40kg) 10 Chest-to-Bar Pull-Ups [caption id="attachment_7860" align="aligncenter" width="640"] Sharelle[/caption]...

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