Daily WOD

Zoom classes: CrossFit - 5.30am, 8.15am, 5pm Weightlifting technique - 7.30am HIIT - 6pm   “Nicole” AMRAP in 20 minutes: 400m Run Max Pull-Ups   - If you can do more than 10 continuous Kipping Pull-Ups then do C2B or Strict Pull-Ups for this workout. If you fall...

HIIT - 5.30am, 6pm Legends - 7am CrossFit - 8.15am, 5pm Weightlifting - 4.30pm   0 – 5:00 AMRAP 10 Wall Balls 15 Plank Jacks 20 Russian Twists   7:00 – 12:00 AMRAP 10 Wall Balls 15 Crunches 20 Shoulder Taps   14:00 – 19:00 AMRAP 10 Wall Balls 15 Bicycles (L+R = 1) 20 Flutter Kicks (L+R =...

And a happy birthday to Krusher too!   Zoom CrossFit - 5.30am, 8.15am, 5pm Zoom Weightlifting - 7.30am (technique) Zoom HIIT - 6pm   EMOM x 20 minutes:   4 x 8 Push Jerks   4 x 8 Burpee Box Jumps   4 x 8 Deadlifts + 8 Lateral Jumps   4 x...

CrossFit King is officially ten years old, so here's a bunch of tens to celebrate.   10 rft: 10 Hang Power Cleans (35/25kg) 10 Double Unders 10 Situps 10 Double Unders 10 Pull-Ups 10 Double Unders 10 Front Squats (35/25kg) 10 Double Unders 10 Pushups 10 Double Unders   - 30...

Hey Zoomsters, we forgot to include the 7.30am class on Saturday in the email. Let's get a CFK record crowd there. It's a friendly time slot, it's a friendly workout and who knows, maybe Betty herself will make...

I am receiving regular requests for equipment, but there are very few items left. Most people are asking for barbells and weight plates but all we have left are the ones I am hanging on to for our...

A)
 “Randy” For time: 75 Power Snatches (35/25kg)   B) Bench Press or Strict Press 12-10-8-6-4-4-4 ...

A) Squat Clean “Elizabeth”   For time: 21-15-9 Squat Cleans (62.5/45kg) Ring Dips     B) 5 rounds, not for time:   1 Minute Weighted Plank   straight into   1 Minute Bar Hang   - rest as required between efforts ...

A) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU   B) Bent Over Rows 12-10-8-6-4-4-4 ...

It's time to set some home gym records. This week will feature metcons of the shorter variety followed by some strength work. There will also be the bodyweight workouts and weightlifting program on the members page if you're...

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