Crossfit King | Daily WOD

Saturday, 20/02/21

5 x 4 minute AMRAPs - 2 minute rest between rounds Rnds 1 and 5 3 Hang Power Snatches (50/35kg) 6 Toes-to-Bar Rnds 2 and 4 3 Hang Power Cleans (50/35kg) 6 Lateral Jumps Rnd 3 3 Strict HSPU 6 Air Squats - begin each new interval from the same point in the rep scheme...

19 February, 2021 / 1 Comment

Friday, 19/02/21

REMOM x 12 (x2) A) 1 minute Wall Sit (or AMRAP Pistols) 5 - 10 Push Presses 10 - 15 Burpees B) 1 minute Plank (or AMRAP 10 Crunches, 5 Hollow Rocks) 5 – 10 Dips 10 – 15 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

18 February, 2021 / 2 Comments

Thursday, 18/02/21

A) OHS 7-7-7-5-5-5-3-3-3 B) 2 rft: 100 Double Unders 30 Toes-to-Bar ...

17 February, 2021 / 1 Comment

Wednesday, 17/02/21

2 x 10 minute AMRAPs A) 0 – 10:00 6 Box Jumps (24/20”) 9 RKBS (24/16kg) 12 Calories B) 15:00 – 25:00 6 Pull-Ups 9 DB Deadlifts (2 x 20/15kg) 12 Grasshoppers (L+R = 2) ...

16 February, 2021 / 2 Comments

Tuesday, 16/02/21

A) Hang Clean 7-7-7-5-5-5-3-3-3 B) 20 rft: 3 Pushups 4 Alt Toe Taps 5 Situps ...

15 February, 2021 / 2 Comments

Monday, 15/02/21

E4M x 6 rounds 60 Double Unders 10 Strict Presses (@50% of 1RM) (^60%) 30 Double Unders 5 Strict Pull-Ups (^Muscle-Ups) + optional 6 - 10 Front Rack Lunges 100m Run 10 Calories ...

14 February, 2021 / 2 Comments

Saturday, 13/02/21

A) 0 – 10:00 10 rft: 10 Alt DB Snatches (20/15kg) 5 Burpee Box Jumps (24/20”) B) 15:00 – 25:00 10 rft: 10 Wall Balls (9/6kg) 5 Toes-to-Bar ...

12 February, 2021 / 1 Comment

Friday, 12/02/21

CFT 1 Press 1RM Back Squat 1RM Deadlift 1RM Or 3 x 5 for each ...

11 February, 2021 / 2 Comments

Thursday, 11/02/21

Partner WOD AMRAP in 30 minutes: 160 Double Unders (80 each) 80 Pushups 80 Box Jump to Step-overs (24/20”) 80 KB SDHP (32/24kg) 4 x 200m Run (2 each) - partition reps as required [vc_gallery type="image_grid" images="25415" img_size="full" column_number="2"...

10 February, 2021 / 1 Comment

Wednesday, 10/02/21

@ 0:00 E4M x 3 10 Pull-Ups (^ Bar Muscle-Ups) 10-8-6 Clean and Jerks (40-50-60%) (^ 50-60-70%) @ 15:00 E4M x 3 30/25 Calories 10-8-6 Front Squats optional extras each round e.g. 20 Situps 10 HSPU 100m Run HS Hold / Bar Hang [vc_gallery type="image_grid"...

09 February, 2021 / 2 Comments

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