Daily WOD

A) “Cindy” (or a sneaky "Chelsea") AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats OR B) "Ralph" 4 rounds for time: 8 Deadlifts (110/80kg) 16 Burpees 3 Rope Climbs 600m Run Welcome to Sarah and Camille who thoughtfully coordinated their outfits for their intros even though they had never met before, and while this may seem...

AMRAP in 20 minutes: 20 Double Unders 20 Wall Ball 3 Wall Climbs 200m Run httpv://www.youtube.com/watch?v=-J8UtZR6Z4E I am a little bit concerned about posting this now that Ozzie's in the house. Don't try this at home kids, or at our gym Oz....

A) High Hang Snatch 5 x Bar then 2-2-2-2-2-2-2 These are incrementing sets. Only increase weight if both reps are solid. B) Incrementing ladder of High Hang Snatches for 8 minutes beginning each round with 5 Pushups and 5 V-Ups. httpv://www.youtube.com/watch?v=bpHJCLc0th4...

A) "Fran" 21-15-9 reps for time of: Thrusters (42.5/30kg) Pullups B) Bench Press Find 1RM httpv://www.youtube.com/watch?v=KYaqy4zcAJg...

- Double 15 minute AMRAP. - 2 minutes rest between efforts. - Both AMRAPs begin with an 800m run and then continue for the remainder of the 15 minutes with: A) 5 Burpee Box Jumpovers (24/20") 10 Single-arm Russian KB Swings (24/16kg. 5 x LH, 5 x RH) 15 PVC Overhead Squats B) 5...

Clean and Jerk 1-1-1-1-1 httpv://www.youtube.com/watch?v=QPO0LuDxXUE&feature=related...

We bid farewell to Lauren and Ajay. Thanks for being a part of CrossFit King and we hope all goes well for you both overseas. ...

A) “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (42.5/30kg) 800m Run 21 Thrusters (42.5/30kg) 400m Run 50 Pull-ups OR B) 50 Pushups 400m Run 21 SDHP (32kg, 24kg KB) 800m Run 21 SDHP (32kg, 24kg KB) 400m Run 50 Pushups ...

For time: 800m Row 70 Double Unders 60 Situps 50 Burpees 60 Situps 70 Double Unders 800m Run httpv://www.youtube.com/watch?v=0-PS4jK2LOI 10 minutes of consecutive double unders. 1434 reps.    ...

A) "Jason Marks" 3 Rounds For Time: 21 Pullups 15 Push Press (60/40kg) 9 Deadlift (100/75kg) 400m Run Or B) 3 rounds for time: 21 Kettlebell Swings (24/16kg) 15 Goblet Squats (24/16kg) 9 Kettlebell Pushups 400m Run ...

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