Crossfit King | Daily WOD

Saturday, 11/02/17

4pm session this afternoon for any members registering for the Open. WOD - morning classes A) Alternating EMOM for 10 minutes: - 5 Hang Power Cleans (BBF sub 10 KB Swings) - AMRAP in 30 sec. Dumbbell Stepovers (24/20". 20/15kg) B) Partner WOD AMRAP in 12 minutes: 10 SDHP (35/25kg) (^50/35kg) (Barbell Free sub 10...

10 February, 2017 / 1 Comment

Friday, 10/02/17

A) Muscle-Up skills and progressions B) "Open 15.3" AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Balls (9/6kg) 100 Double Unders ...

09 February, 2017 / 2 Comments

Thursday, 09/02/17

A) 3 rounds, not for time: 5 Presses 5 Push Presses 5 Push Jerks - Attempt to complete each round as a set of 15 reps without re-racking the bar. B) AMRAP in 10 minutes: 30 Power Cleans (52.5/35kg) 30 Box Jumps 30 Pushups 30 Front Rack Lunges (52.5/35kg) ...

08 February, 2017 / 2 Comments

Wednesday, 08/02/17

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

07 February, 2017 / 2 Comments

Tuesday, 07/02/17

A) Hang Snatch B) For time: 60 Double Unders 15 Pull-Ups (^C2B) 15 Hang Snatches (35/25kg) (^50/35kg) 15 Pull-Ups (^C2B) 60 Double Unders ...

06 February, 2017 / 3 Comments

Monday, 06/02/17

A) Barbell Complex for max load: 3 Push Jerks 3 Pause Front Squats (2 second pause) B) 5 rounds for time: 4 LH DB Thrusters (20/15kg) 4 RH DB Thrusters (20/15kg) 8 Situps (^T2B) 4 Burpees OTP ...

05 February, 2017 / 3 Comments

Sunday, 05/02/17

I don't know what Raq does to people, but maybe you should wish her a happy birthday in case she's your judge for the Open this year. ...

04 February, 2017 / 0 Comments

Saturday, 04/02/17

4pm session this afternoon for any members registering for the Open. This afternoon's workout is a longer AMRAP with some similarity to the morning WOD, so if you're considering doing both let us know in the morning and we can give you some advice on...

03 February, 2017 / 1 Comment

Friday, 03/02/17

3 rounds, each for time: 500m Row 600m Run 70 Double Unders ...

02 February, 2017 / 3 Comments

Thursday, 02/02/17

A) 3 rounds, not for time: 7 Dips (weighted) 20 Pushups B) Hang Power Clean - 10 minutes to build to a heavy 5 C) Every 30 seconds for 8 minutes: 1 Hang Clean ...

01 February, 2017 / 2 Comments

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