Daily WOD

Mini-Metcon (8 minute time cap) 50 Mountain Climbers (L+R=2 reps) + Double Unders 40 Lunges (L+R=2 reps) + Double Unders 30 Pushups + Double Unders 20 Wall Ball + Double Unders 10 Burpees + Double Unders Then Back Squat 3 RM [caption id="attachment_4280" align="aligncenter" width="800"] Rich Fr is ready![/caption]...

MOBILITY 6.15-7.00pm WOD Either A) 2 rounds for time: 1000m Row 50 Situps 800m Run 50 Kettlebell Swings (24/16kg) 400m Run 50 Deadlift (50/35kg) OR B) 1 round for time + Deadlift to 1RM httpv://www.youtube.com/watch?v=wWUNjTHHIxY About 512kg thank-you very much!...

DOUBLE AMRAP #1 AMRAP in 10  minutes 4 Hang Power Cleans (70/50kg) 1 Jerk (70/50kg) 10 Box Jumps REST 3 MINUTES #2 AMRAP in 10 minutes 8 Toes-to-Bar 2 Wall Climbs 20 Double Unders ...

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups   New weight = clean record sheet OR B) 50 Pushups 400m Run 21 SDHP (32kg, 24kg KB) 800m Run 21 SDHP (32kg, 24kg KB) 400m Run 50 Pushups Here's one for the CrossFit tragics. "Every Second Counts" is the documentary covering the second CrossFit Games in 2008 and...

Bench Press Heavy 5's Tabata twist SDHP (30/20kg) Weighted Situps (10kg) [caption id="attachment_4264" align="aligncenter" width="800"] Jo D[/caption]...

MOBILITY 6.15-7.00pm WOD Snatch 20 mins technique OR 3 x 5 touch'n'go @ 75% 1RM Then Alternating OTM for 12 minutes 2 Snatches, 7 Box Jumps 2 Snatches, 7 Toes-to-bar 5 Burpees paid for each rep not completed within the minute. httpv://www.youtube.com/watch?v=hVTYRjSDyC4...

Today's workout is a request from Jess to celebrate her two years with CrossFit King. You can read about some of her progress in yesterday's comments. These improvements are just scratching the surface. Jess has become a seriously fit CrossFit competitor and a huge part...

MOBILITY 6.15-7.00pm WOD For time: 1km Row 100 Kettlebell Swings (24/16kg) 1km Run 100 Double Unders Optional Finisher For time: 2000kg of Push Press - You may choose any weight and do the required number of reps at that weight to complete 2000kg. eg. 100 reps at 20kg, 50 reps at 40kg, 25 reps at 80kg        ...

BACK SQUAT 1 x 20 @60% of 1RM 1 x 10 @75% 1 x Max Effort @90% RING DIPS + PUSHUPS 3 x Max Effort 2 minute rest between sets ...

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