Daily WOD

Saturday, 04/03/17

All members welcome to come down and do the workout. We'll be running waves from 6am. 6am - 9am "Open 17.2" AMRAP in 12 minutes: 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Toes-to-Bar 8 DB Power Cleans (22.5/15kg) 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Bar Muscle-Ups 8 DB Power...

Friday, 03/03/17

Happy Birthday April! - We'll be putting the t-shirt order in first thing next week so if you're thnking of ordering some please email sonia@crossfitking.com A) Alternating EMOM for 10 minutes: 8 Thrusters 50 Double Unders B) For time: 800m Row 10 Dumbbell Burpee Stepovers (24/20") 30 SDHP 10 Dumbbell Burpee Stepovers (24/20")   ...

Thursday, 02/03/17

"CrossFit Total" Back Squat 1 RM Deadlift 1 RM Press 1 RM ...

Wednesday, 01/03/17

A) CF Linchpin Test 12 For time: 400m Run 15 Clean and Jerk (62.5/45kg) 3 Rope Climbs (shin protection) 400m Run 12 Clean and Jerk 2 Rope Climbs 400m Run 9 Clean and Jerk 1 Rope Climb or B) AMRAP in 20 mins @ 45/30kg 400m Run 15 reps per round rotating through: SDHP, Hang Power Cleans, Push Press, Power Snatch, OHS Here's...

Tuesday, 28/02/17

Remember to submit your scores for Open 17.1 before 10am. I cannot do this for you. A) Bench Press 7-7-7-5-5-5-3-3-3 B) 2 rounds for time: 100 Double Unders 30 Toes-to-Bar - 10 minute time cap ...

Monday, 27/02/17

0:00 - 10:00 (capped) 5 rounds for time (^6rft): 15 Wall Ball (9/6kg) 10 Pull-Ups (^C2B) 5 HSPU (^Strict) 12:00 - 20:00 1000m Run Then AMRAP 10 Pushups 10 Pistols (alternating) ...

Sunday, 26/02/17 – Rest Day

Saturday, 25/02/17

7:00am Weightlifting 6:00 - 9:00am We will be running waves every 20 minutes from 6am until 9am to complete Games Open 17.1. Volunteers to judge the Open registered competitors are very welcome. You do not need to have registered for the Open to do the workout...

Friday, 24/02/27

The 5pm class this afternoon is reserved for the Games Open 17.1 workout. (No Weightlifting or Open Gym) Friday WOD 4 rounds for time: 800m Run 15 Hang Power Cleans (45/30kg) (^60/40kg) ...

Thursday, 23/02/17

Please note, for the next five weeks while the 2017 Games Open is running there will be the following changes and additions to the regular timetable: Friday - 4pm. CrossFit Class (as per the normal schedule) - 5pm. Games Open workout (no Open Gym or Weightlifting) Saturday - 6am. CrossFit...