Daily WOD

This weekend the Skills session at 9.30am will be dedicated to the Crossover Symmetry system. It will be a valuable session for everyone to attend as we will be incorporating this into our regular programming to improve upper body stability and strength. The benefits of...

A black RADO watch may have been lost at the gym on Monday night. Please check your gym bags if you were there during the evening classes or let the staff know if you might have seen it. A) Deadlift 7-7-5-5-3-3-3-3-3 Hold weight across last 3 sets B) AMRAP in 5...

2 rounds for time: 500m Row 30 Pullups 20 Shoulder to Overhead (45/30kg) (^62.5/45kg) 5 Rope Climbs 30 Pushups 20 Power Cleans (45/30kg) (^62.5/45kg) ...

Mo-Billi-ty 6.15pm WOD A) High Hang Snatch - ten minutes to work on technique B) "Nancy" 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) [caption id="attachment_7417" align="aligncenter" width="430"] Julie L[/caption]  ...

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]...

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...

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]...

"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]...

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]  ...

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)    ...

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