Crossfit King | Daily WOD

Friday, 10/02/23

A) E30S x 20 rounds 1 Squat Clean B) For time: 21-15-9 Box Jumps (24/20”) Pull-Ups (^C2B) Push Presses (50/35kg) (^62.5/45kg) ...

09 February, 2023 / 2 Comments

A) Weightlifting Or B) 1. Alt OTM x 16 minutes: 4 Bench Presses 15 KB Swings (24/16kg) 2. @ 20:00 AMRAP in 15 minutes: 10 KB Drags (24/16kg) 20 Double Unders 10 Front Rack Lunges (24/16kg) 20 Double Unders 10 Burpees 20 Double Unders [vc_gallery...

08 February, 2023 / 2 Comments

Wednesday, 08/02/23

A) 0 – 10:00 AMRAP 15 Wall Balls (9/6kg) 10 Toes-to-Bar 100m Run B) 13:00 – 17:00 OTM 14 Alt DB Snatches Or 10m HS Walk C) 20:00 – 30:00 AMRAP 15 Pushups 10 Bent Over Rows (2 x DBs) 100m Run [vc_gallery type="image_grid" images="30426" img_size="full" column_number="2"...

07 February, 2023 / 2 Comments

Tuesday, 07/02/23

A) E90S x 8 rounds 20 – 50 Double Unders 5 Deadlifts B) E90S x 8 rounds 2 Wall Walks 5 Front Squats ...

06 February, 2023 / 2 Comments

Monday, 06/02/23

Thanks to everyone booking into classes through the Mindbody app, please keep it going. The 2023 CF Games Open begins on Friday, Feb 17 (Australian time). With a division to suit everybody it is a fun way to test...

05 February, 2023 / 2 Comments

Saturday, 04/02/23

A) Cluster 3 RM B) “Open 17.5” 10 rft: 9 Thrusters (43/30kg) 35 Double Unders - 20 minute time cap ...

03 February, 2023 / 1 Comment

Friday, 03/02/23

A) Strict Press 1RM - 10 minutes - no racks B) For time: 5 x 8 Deadlifts (102.5/70kg) 8 Burpee Box Jumps (24/20”) 800m Run 5 x 12 Lunges (24/16kg) 12 Pull-Ups ...

02 February, 2023 / 2 Comments

Thursday, 02/02/23

A) Weightlifting Or B) 1. 0:00 – 20:00 Alt OTM Calories Wall Balls (9/6kg) L1 – 9/9 L2 – 12/12 L3 – 15/15 2. 25:00 – 35:00 AMRAP 10 Pushups 10 Situps 10 Russian Twists (9/6kg) ...

01 February, 2023 / 1 Comment

Wednesday, 01/02/23

A) E4M x 4 rounds 5 KB Snatches (LH. 24/16kg) 5 KB Snatches (RH. 24/16kg) 10 Burpees (6”) 250/200m Row B) E4M x 4 rounds 10 Bench Presses 10 Box Jumpovers (24/20”) 10 Strict DB Presses (or Strict HSPU) [vc_gallery type="image_grid" images="30400"...

31 January, 2023 / 2 Comments

Tuesday, 31/01/23

Please book into classes through the Mindbody app. A) Pause Front Squats 7 x 5 - no racks B) For time: 150-100-50 Double Unders 30-20-10 Pull-Ups (or 15-10-5 Bar M-Ups) ...

30 January, 2023 / 2 Comments

Daily WOD

Friday, 10/02/23

Thursday, 09/02/23