Daily WOD

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 ...

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) "Zimmerman" AMRAP in 25 minutes: 11 Chest-to-bar Pull-ups 2 Deadlifts (142.5 / 97.5kg) 10 Handstand Pushups B) AMRAP in 25 minutes: 11 Man-Makers (20/15kg) 200m Run 10 Dumbbell Snatches (20/15kg) 200m Run ...

BRING YOUR RUNNING SHOES (Or, if modifying, your Burpee Pants) Death by 10 Metres - Complete one 10m shuttle in the first minute, two 10m shuttles in the second minute, three 10m shuttles in the third minute and so on until you are unable to complete the...

MOBILITY 6.15-7.00pm "31 Heroes" AMRAP in 31 mins of: 8 Thrusters (70/47.5kg) 6 Rope Climbs 11 Box Jumps (30/24") -This is a Partner WOD -Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (20/10kg). -Once Partner #2 returns from the run, Partner #1 will grab the...

Healthy Habits Challenge has come to a close. Please contact April with your final results. Snatch 20 mins to find 1RM Then "Isabel" For time: 30 Snatches (62.5/45kg) Switching to the new weights typically used for the Open workouts means we start tomorrow with a clean sheet for the gym records board....

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