Daily WOD

Sunday, 22/09/14 – Rest Day

No rest day for our three teams competing at the Allstar Affiliate Team Series. Go hard guys! Here is one of many great pics from Stef Purcell. Check out her Facebook page for heaps more. [caption id="attachment_7414" align="aligncenter" width="640"] CrossFit Kapow (Photo: Stef Purcell)[/caption]...

Saturday, 20/09/14

All the best to the three teams we have competing at the Allstar Affiliate Series on the Sunshine Coast over the weekend. Keep checking the CrossFit King Facebook page for updates. NO MOBILITY OR SKILLS CLASSES TODAY WOD TABATA 1. Calories (Row) 2. Situps 3. Wall Ball (9/6kg) 4. Shuttles (6m. Forwards...

Friday, 19/09/14

AMRAP in 20 minutes: 2 Cleans (60/40kg) (^80/55kg) 4 Toes-to-Bar (^Bar Muscle-Ups) 8 KB Swings (24/16kg) (^ 32/24kg) 16 Double Unders (^UB) [caption id="attachment_7403" align="aligncenter" width="640"] 9.30am crew[/caption]...

Thursday, 18/09/14

"Bradley" 10 rounds for time: 100m Run 10 Pull-Ups 100m Run 10 Burpees 30 seconds rest [caption id="attachment_7394" align="aligncenter" width="430"] Tracey M[/caption]...

Wednesday, 17/09/14

5 x 3 x 80% A) Push Press B) Front Squat C) Weighted Dips [caption id="attachment_7385" align="aligncenter" width="640"] Partner WOD - Lanz, Heath.[/caption]  ...

Tuesday, 16/09/14

HAPPY BIRTHDAY PAIGE!! For time: 1000m Row Then 2 rounds of 50 Double Unders 40 KB Power Cleans (alt. 24/16kg) 30 Box Jumps (24/20") 20 Toes-to-Bar Then 1000m Run (An upscale version is on the board)    ...

Monday, 15/09/14

Mo-Billi-ty 6.15pm WOD A) Power Snatch 15 minutes to work up to a heavy triple B) "Isabel" For time: 30 Snatches (62.5/45kg) httpv://www.youtube.com/watch?v=NhBzB0cxQQc...

Sunday, 14/09/14 – Rest Day

Saturday, 13/09/14

NO MOBILITY OR SKILLS CLASSES SCHEDULED TODAY WOD 7.30, 8.30am “Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest  ...

Friday, 12/09/14

Rotate thought the following stations on the minute for a total of 18 minutes: A) 10 KB Swings (32/24") Optional extra - 10 Pushups B) 10 Toes-to-Bar Optional extra - 10 Jumping Lunges C) 200m Run [caption id="attachment_7351" align="aligncenter" width="640"] Errol[/caption]  ...