Crossfit King | Daily WOD

Thursday, 25/06/15

A) EMOM for 8 minutes: 1 Clean and Jerk B) EMOM for 8 minutes: 5 Weighted Pushups (if 5 reps @ 25kg, our heaviest plate, is too easy try to do 8 or 10 reps per minute) + optional 8 Toes-to-Bar or 8 Pistols (4 x L, 4 x R) 17 years...

24 June, 2015 / 3 Comments

Wednesday, 24/06/15

“Rankel” AMRAP in 20 minutes of: 6 Deadlifts (102.5/70kg) 7 Pukies (Burpee pull-ups) 10 Kettlebell Swings (32/24kg) 200m Run ...

23 June, 2015 / 2 Comments

Tuesday, 23/06/15

A) For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (60/40kg) Ring Dips Then 6 minutes to find Power Clean 1RM or B) For time: 10-8-6-4-2 (85/60kg) Front Squats Muscle-Ups Then 6 minutes to find Power Clean 1RM ...

22 June, 2015 / 4 Comments

Monday, 22/06/15

A) 5 rounds for time: 10 Hang Power Cleans (52.5/35kg) 30 Double Unders 10 Pull-Ups or B) For time: 50 Hang Power Cleans (72.5/47.5kg) 150 Double Unders 50 Chest-to-Bar Pull-Ups ...

21 June, 2015 / 2 Comments

Sunday, 21/06/15 – Rest Day

Worth watching just for the sound effects. Amazing skills too. httpv://www.youtube.com/watch?v=HsmbIhDpRjI...

21 June, 2015 / 0 Comments

Saturday, 20/06/15

A) Push Jerk 5-5-5-3-3-3-1-1-1 B) "Diane" 21-15-9 reps for time: Deadlifts (102.5/70kg) HSPU ...

19 June, 2015 / 2 Comments

Friday, 19/06/15

With a 20 minute cutoff: 1000m Row Then AMRAP 10 KB Clusters (1 x 24/16kg. 5 x L, 5 x R) 15 Situps (^T2B) 30 Double-Unders httpv://www.youtube.com/watch?v=-kSJ9SNUa00...

18 June, 2015 / 4 Comments

Thursday, 18/06/15

Every 3 minutes: 7 x 3 Superset (7 sets, 3 reps of each) Back Squat @85% Bar Muscle-Ups httpv://www.youtube.com/watch?v=YxpZgGX1lTA...

17 June, 2015 / 2 Comments

Wednesday, 17/06/15

Rotating EMOM for 24 minutes: - 3 T'n'G Power Cleans + 3 Lateral Burpees - 1 Rope Climb (Long socks! Legless for extra difficulty, or add another rep) or 10 second bent arm hang on rings + 6 single leg step-ups (3 x l, 3 x R. 1 x...

16 June, 2015 / 2 Comments

Tuesday, 16/06/15

A) Snatch Balance 5-5-5-3-3-3-1-1-1 B) For time: 400m Run 40 C2B Pull-Ups (or 20 Band assisted) 200m Run 20 C2B Pull-Ups (or 10 Band assisted) - 10 minute time cap - 10m = 1 rep - 1 Band assisted Pull-Up = 2 reps ...

15 June, 2015 / 8 Comments

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