Daily WOD

Friday, 08/04/16

NO REGULAR CLASSES ON SATURDAY. Check the details in the previous post for the Team Challenge. Friday WOD For time: 400m Run 20 Power Snatches (50/30kg) 600m Run 15 Power Snatches (60/40kg) 800m Run 10 Power Snatches (70/50kg) ...

2016 CrossFit King Team Challenge

We have 12 teams competing on Saturday. I have organised everyone who put their name down into a team. If you indicated to me that you wanted to be on a team and you're not on the list let me know asap. I have also had...

Happy Birthday Kristopher!

Thursday, 07/04/16

On Saturday, there will be a light lunch after the Team Challenge. Please bring a plate to share. Thursday WOD In groups of three: A) For time: 1200m Ski Erg (200m intervals) B) 30 Cal Air Dyne (5 Cal intervals) C) 45 Deadball Ground-to-Shoulder (1:1:1) D) 30 Jump Through Tyre Flips (1:1:1) E) 30 x 10m Farmer...

Wednesday, 06/04/16

Three 5 minute AMRAPs A, B, then choose one from C, D or E A) 10 Wall Ball (9/6kg) 5 Ring Dips B) 10 KB SDHP (32/24kg) 5 Box Jumps (30/24") Then choose one from C) 10 Cal Row 5 Seated Hammer Curl and Press (2 x 15/10kg Dumbbells) D) 10 Pushups 5 Weighted Situps (15/10kg) E) 10 KB Swings (24/16kg) 5...

Tuesday, 05/04/16

A) Power Clean - 10 minutes to find a heavy triple C) "T.U.P." For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups - 20 minute time cap Compare to 19/12/15 ...

Monday, 04/04/16

The workouts and nomination sheets are up at the gym for the CFK In-House Team Challenge this weekend, Saturday April 9. Enter your team name, the members in your team, and nominate whether you are entering the Rx'd or Scaled divisions. This needs to be finalised...

Sunday, 03/04/16 – Rest Day

Saturday, 02/04/16

CFB Partner WODS (Tag in/tag out for each transition) A) AMRAP in 12 minutes: 40 Double Unders 20 Alternating Dumbbell Snatches (1 x 20/15kg) – Each partner does one full round before tagging partner – Score = total reps (60 reps per round) B) For time: 100 Wall Balls (9/6kg) 70 Pull-Ups 50 KB Swings (32/24kg) 40...

Friday, 01/04/16

A) E2M for 10 minutes: 5 Ring Dips (^10) 10 Front Squats B) E2M for 10 minutes: 5 Toes-to-Bar (^10) 10 S2OH https://www.youtube.com/watch?v=s7dXh00bKCc...