Daily WOD

Thursday, 02/07/15

Partner WOD With a 12 minute time cap (^10 minutes), for time: 100 Wall Ball (9/6kg) (^9/6kg to 10') 50 HSPU (^Deficit) 30 Power Cleans (60/40kg) (^90/70kg) Then 6 minutes to find 1RM Hang Snatch https://www.youtube.com/watch?v=NF6yah3cgF8...

Wednesday, 01/07/15

AMRAP in 20 minutes: 10 Situps 20 Double Unders 20 Pull-Ups 40 Double Unders 30 Kettlebell Swings (24/16kg) 60 Double Unders ...

Tuesday, 30/06/15

A) Back Squat 7-7-7 B) Deadlift 7-7-7 ...

Monday, 29/06/15

2 rounds for total reps: - 2 minutes per station - 3 minutes rest between rounds - Reverse order in round 2 Row (Cals) Pushups KB SDHP (32/24kg) Push Press (40/25kg) Box Jumps (24/20") httpv://www.youtube.com/watch?v=FnQ2mSitY98 httpv://www.youtube.com/watch?v=0ueFufR-Vt0...

Sunday, 29/06/15 – Rest Day

Saturday, 27/06/15

“Bradley” 10 rounds for time: 100m Run 10 Pull-Ups 100m Run 10 Burpees 30 seconds rest https://www.youtube.com/watch?v=Il52dKJAxfY...

Friday, 26/06/15

Check out the CrossFit King Facebook page to see what's going down this weekend. A) With an 8 minute cutoff For time: 400m Farmer Carry (2 x 24/16kg) 40 Weighted Lunges (1 x 24/16kg) Rest 2 minutes: B) AMRAP in 8 minutes 8 Box Jumps (24/20") 8 Situps 8 Back Extensions 8 LH Dumbbell G2OH (1 x...

Thursday, 25/06/15

A) EMOM for 8 minutes: 1 Clean and Jerk B) EMOM for 8 minutes: 5 Weighted Pushups (if 5 reps @ 25kg, our heaviest plate, is too easy try to do 8 or 10 reps per minute) + optional 8 Toes-to-Bar or 8 Pistols (4 x L, 4 x R) 17 years...

Wednesday, 24/06/15

“Rankel” AMRAP in 20 minutes of: 6 Deadlifts (102.5/70kg) 7 Pukies (Burpee pull-ups) 10 Kettlebell Swings (32/24kg) 200m Run  ...

Tuesday, 23/06/15

A) For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (60/40kg) Ring Dips Then 6 minutes to find Power Clean 1RM or B) For time: 10-8-6-4-2 (85/60kg) Front Squats Muscle-Ups Then 6 minutes to find Power Clean 1RM ...