Crossfit King | Daily WOD

Friday, 03/02/23

A) Strict Press 1RM - 10 minutes - no racks B) For time: 5 x 8 Deadlifts (102.5/70kg) 8 Burpee Box Jumps (24/20”) 800m Run 5 x 12 Lunges (24/16kg) 12 Pull-Ups ...

02 February, 2023 / 2 Comments

Thursday, 02/02/23

A) Weightlifting Or B) 1. 0:00 – 20:00 Alt OTM Calories Wall Balls (9/6kg) L1 – 9/9 L2 – 12/12 L3 – 15/15 2. 25:00 – 35:00 AMRAP 10 Pushups 10 Situps 10 Russian Twists (9/6kg) ...

01 February, 2023 / 1 Comment

A) E4M x 4 rounds 5 KB Snatches (LH. 24/16kg) 5 KB Snatches (RH. 24/16kg) 10 Burpees (6”) 250/200m Row B) E4M x 4 rounds 10 Bench Presses 10 Box Jumpovers (24/20”) 10 Strict DB Presses (or Strict HSPU) [vc_gallery type="image_grid" images="30400"...

31 January, 2023 / 2 Comments

Tuesday, 31/01/23

Please book into classes through the Mindbody app. A) Pause Front Squats 7 x 5 - no racks B) For time: 150-100-50 Double Unders 30-20-10 Pull-Ups (or 15-10-5 Bar M-Ups) ...

30 January, 2023 / 2 Comments

Monday, 30/01/23

Please book into classes through the Mindbody app. A) E90S x 10 rounds 1 Clean 2 Push Presses 3 Push Jerks B) AMRAP in 12 minutes: 3 Deadlifts 6 Hang Power Cleans 9 Toes-to-Bar 12 Lunges ...

29 January, 2023 / 2 Comments

Saturday, 28/01/23

A) E90S Deadlift 4-4-4-3-3-3-2-2-2 B) AMRAP in 15 minutes: 5 Wall Balls (9/6kg) 15 Pushups 5 Wall Balls 15 Situps 5 Wall Balls 15/12 Calories ...

27 January, 2023 / 1 Comment

Friday, 27/01/23

AMRAP in 25 minutes: 18 KB Gorilla Cleans 8 Push Presses 6 Toes-to-Bar 3 Wall Walks 400m Run - Angus 18 ...

26 January, 2023 / 2 Comments

Thursday, 26/01/23

Australia Day public holiday class times: 6am 7.30am 9.30am Rotating OTM for 5 rounds: 1. 8 Hang Power Cleans 2. 30 – 60 Double Unders 3. 8 Dips 4. 1 Lap + Bicycles 5. 8 DB Thrusters 6. Rest or 30 Second HS Hold (or other options on the...

25 January, 2023 / 1 Comment

Wednesday, 25/01/23

A) Back Squat 4-4-4-3-3-3-2-2-2 B) For time: 50 Alt V-Ups 50 OH Lunges (20/15kg plate) 50 Kick Back Lateral Burpees (onto and over the plate) - 15 minute time cap ...

24 January, 2023 / 2 Comments

Tuesday, 24/01/23

A) “Open 22.1” AMRAP in 15 minutes: 3 Wall Walks 12 Alt DB Snatches (22.5/15kg) 15 Box Jumpovers (Stepdowns. 24/20”) B) E90S x 10 3 Bench Presses 3 Strict Chin-Ups ...

23 January, 2023 / 2 Comments

Daily WOD

Friday, 03/02/23

Thursday, 02/02/23

Wednesday, 01/02/23