Daily WOD

6.30am WOD 7.30am WOD (downstairs) and Mobility (upstairs) 8.30am WOD 9.30am Technique/Skills  WOD A) "Helton 3 rounds for time: 800m Run 30 Dumbbell Squat Cleans (20/15kg) 30 Burpees Or B) “Rahoi” AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees 9.30am Technique/Skills - Overhead Squat - Snatch Balance ...

For time: 100 Double Unders 800m Run Then 5 rounds of: 20 Handstand Shoulder Taps 15 Hand Release Pushups 10 Hang Power Cleans (60/40kg) 800m Run 100 Double Unders httpv://www.youtube.com/watch?v=_sO_V5NDdcQ...

Mobility 6.15pm WOD - Snatch Heavy triples. These will be performed as three separate reps but all three lifts must be completed  inside a 30 second time limit. httpv://www.youtube.com/watch?v=7j6EOYk3oNA...

With a 20 minute time cap: 1000m Row Then AMRAP in time remaining: 5 Strict HSPU 7 Strict Pull-ups 9 Burpee Box Jumpovers (24/20") Now, while your deadlift weight is fresh in your mind...

Mobility  6.15pm WOD A) Deadlift 3-3-3 B) Weighted Dips 3-3-3 C) Toes-to-Bar 15-15-15   [caption id="attachment_5188" align="aligncenter" width="300"] Marcel[/caption]...

A) 20 minutes to find touch'n'go 1RM of: Power Clean + Clean + Cluster B) At 40% of your 1RM AMRAP in 8 minutes: 10 Thrusters 20 Double-Unders 10 SDHP 20 Double Unders CrossFit King is delighted to welcome on staff Paige "Shredder" Kimmince - Intern Trainer.  ...

NEW SATURDAY TIMETABLE STARTS TODAY! 6.30am WOD 7.30am WOD (downstairs) and MOBILITY (upstairs) 8.30am WOD 9.30am - Technique class will begin NEXT WEEK. WOD "Baird" For total reps: 600m Run Then: *1 Minute of Pull-Ups *1 Minute of Deadlifts (90/70kg) *1 minute of Lateral Burpees Rest 1 minute *Repeat Rest 1 minute *Repeat The workout will be explained more thoroughly...

- Jess's Farewell on Saturday is now going to be held at New Farm Park from 11am. BYO Lunch and Drinks. Kids welcome. It would be lovely if you could come and thank Jess for everything she has done and wish her all the best...

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