Crossfit King | Daily WOD

Wednesday, 15/07/15

"Marco" 3 rounds for time: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) Photo courtesy of Michael Coppola Photographics ...

14 July, 2015 / 5 Comments

Tuesday, 14/07/15

Snatch Complex 1RM Snatch Pull Hang Power Snatch Hang Snatch + Ring supports, Handstand holds ...

13 July, 2015 / 2 Comments

A) 3 rounds for time: 75 Double Unders 15 Toes-to-Bar 15 Push Presses (40/30kg) (^62.5/45kg) - 15 minute time cap then B) 4 x 5 Front Squats (off the floor) - 3 second pause at the bottom of each squat - Start at the Push Press weight and increment if able https://www.youtube.com/watch?v=VpmfrWmrNQE...

12 July, 2015 / 3 Comments

Sunday, 12/07/15 – Rest Day

Bunch of champions repping CFK at Viking Wars. ...

11 July, 2015 / 0 Comments

Saturday, 11/07/15

Reminder that Mobility sessions are not currently scheduled in the timetable. “Holbrook” 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pullups 100m Sprint 1 Minute Rest httpv://www.youtube.com/watch?v=-KRUVTgWOw0...

10 July, 2015 / 1 Comment

Friday, 10/07/15

For time: 40 Box Jumps (24/20") 40 SDHP (40/30kg) 800m Run 40 Box Jumps (24/20") 40 Push Presses (40/30kg) ...

09 July, 2015 / 2 Comments

Thursday, 09/07/15

Overhead Squat 12 - 9 - 6 - 3 - 1 - 3 - 6 - 9 - 12 - As heavy as possible for each set https://www.youtube.com/watch?v=qxpv3qaq_AY...

08 July, 2015 / 3 Comments

Wednesday, 08/07/15

AMRAP in 15 minutes: Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips + 21-15-9 Pushups 200m Run between rounds Rx+ = Full "Elizabeth" + 21-15-9 HSPU with a 200m Run between rounds Score = Rounds + extra work e.g. 1 + 13 of 15 ring dips or 1 + 150m of 2nd run ...

07 July, 2015 / 3 Comments

Tuesday, 07/07/15

- 4 cycles per station - 2 minutes per cycle A) 4 Front Squats @ 80%+ B) Max effort Row for Calories in 40 seconds + 15 Situps C) Max effort Rope Climbs in 40 seconds (bring long socks!) or Max effort reps of 1 SDHP (40/25kg) + 1 Burpee ...

06 July, 2015 / 2 Comments

Monday, 06/07/15

CFB Matt Swift fundraiser Partner WODS (Tag in/tag out for each transition) A) AMRAP in 12 minutes: 40 Double Unders 20 Alternating Dumbbell Snatches (1 x 20/15kg) - Each partner does one full round before tagging partner - Score = total reps (60 reps per round) - AK & JK - 598...

05 July, 2015 / 2 Comments

Daily WOD

Wednesday, 15/07/15

Tuesday, 14/07/15

Monday, 13/07/15