Daily WOD

Wednesday, 02/12/15

A) AMRAP in 18 minutes: 200m Run 9 Deadlifts (90/60kg) 6 Burpee Box Jumps (24/20") 12 Box Dips or B) "Barraza" AMRAP in 18 minutes: 200m Run 9 Deadilfts (125/85kg) 6 Burpee Bar Muscle-Ups Bec P ...

Tuesday, 01/12/15

A) Snatch Grip Split Jerk - From behind the neck - 15 minutes to work up to heavy singles - This will be a useful skill for Friday B) Front Rack Lunge 5 x 10 (1 set = 5 x L, 5 x R) James M  ...

Monday, 30/11/15

For time: 800m Run 4 x  25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run Gruzz ...

Sunday, 29/11/15 – Rest Day

Saturday, 28/11/15

6am, 8am "Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am AMRAP in 20 minutes: 400m Run 5 Wall Climbs 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am Weightlifting https://www.youtube.com/watch?v=bTgJx2b6FQw...

Friday, 27/11/15

A) Deadlift 7-7-5-5-3-3-3-1-1-1 B) Weighted Pull-Up 1 RM or 7 x 3 https://www.youtube.com/watch?v=RT_LJa6KQIY...

Thursday, 26/11/15

Tabata Thursday - For total reps - 5 stations - 8 cycles per station - Each cycle = 20 seconds of work followed by 10 seconds of rest - 30 seconds to transition between stations Row (Cals) KB Lunge Walk (1 x 24/16kg. 1 metre = 1 rep) Pushups SDHP (35/25kg) Situps https://www.youtube.com/watch?v=IbnevP64ajQ...

Wednesday, 25/11/15

A) Power Snatch 5 x 3 B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 Overhead Squats (55/40kg) 10 Muscle-Ups DOM ...

Tuesday, 24/11/15

For time: 30 Hang Power Cleans (50/35kg) (^70/50kg) 10 Jerks (50/35kg) (^70/50kg) 800m Run 5 Rope Climbs 400m Run 5 Rope Climbs 800m Run 10 Jerks 30 Hang Power Cleans Hiram - comfortably meeting Krusher's standards for the Russian swing, and as always, doing it with a smile. ...

Monday, 23/11/15

The CFK Allstar Affiliate team finished 28th out of 38 teams in the advanced division after a weekend of very tough competition. It was also Kel's last blast as a member of CrossFit King. Her application for a job at CrossFit Torian was successful and she...