Crossfit King | Daily WOD

Saturday, 31/12/22

*Normal timetable today - 5.30am CrossFit - 6.30am Weightlifting - 7.30am CrossFit **Reminder that the gym will be closed for the public holiday on Monday and return to the regular timetable on Tuesday. Happy New Year Champions! For time: 1 Power Clean 5 Pushups 5 Box...

30 December, 2022 / 1 Comment

Friday, 30/12/22

Class times: 6am 7.10am Legends only 9.30am 5pm Rotating EMOM x 30 5 Front Squats 30 – 60 Double Unders 5 Strict Presses 100m Sprint 10 -15 Toes-to-Bar ...

29 December, 2022 / 1 Comment

Thursday, 29/12/22

Class times: 7am 9.30am 5pm A) For time: 2km Row Or Heavy “Isabel” For time: 30 Snatches (80/55kg, or heavier) B) AMRAP in 15 minutes: 15 KB Swings (24/16kg) 15 Box Jumps (24/20”) 15 Situps - There will also be a snatch-based weightlifting program on the whiteboard [vc_gallery...

28 December, 2022 / 1 Comment

Wednesday, 28/12/22

Class times: 6am 7.10am Legends only 9.30am 5pm Partner WOD “Desforges” 5 rft: 12 Deadlifts (102.5/70kg) 20 Pull-Ups 12 Clean and Jerks (62.5/45kg) 20 Knees-to-Elbow - This is normally a solo workout. If you plan to go it alone be prepared to share a barbell. - 35 minute time cap. [vc_row...

27 December, 2022 / 1 Comment

Tuesday, 27/12/22

Class times: 7am 9.30am 5pm A) “Holleyman” 30 rft: 5 Wall Balls (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) Or B) 30 rft: 5 DB Thrusters (2 x 20/15kg) 3 Burpees 1 Muscle-Up (sub Strict Pull-Up) ...

26 December, 2022 / 1 Comment

Monday, 26/12/22

Gym closed today (Monday). I hope everyone is having a great break. The gym will be open on Tuesday on a reduced timetable: 7am, 9.30am, 5pm. ...

25 December, 2022 / 0 Comments

Saturday, 24/12/22

- normal class times today Partner or solo “Bradley” 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees (6”) - 30 seconds rest More from 2017. (crazy socks from 2014) ...

23 December, 2022 / 1 Comment

Friday, 23/12/22

12 Days of CFK Christmas 2022 1 Wall Walk 2 Deadlifts (60/40kg) 3 Thrusters (60/40kg) 4 Dips 5 KB SDHP (24/16kg) 6 KB Goblet Lunges 7 KB Swings 8 Box Jumps (24/20”) 9 Calories 10 Medball Cleans (9/6kg) 11 Toes-to-Bar 12 Devils Presses (22.5/15kg) Photos are from 2020. [vc_row css_animation="" row_type="row"...

22 December, 2022 / 2 Comments

Thursday, 22/12/22

A) Weightlifting Or B) For time: 600m Run 25 Toes-to-Bar 600m Run 25 HSPU 600m Run 25 Toes-to-Bar 600m Run 25 HSPU 600m Run 25 Toes-to-Bar Photos are from early 2017. ...

21 December, 2022 / 1 Comment

Christmas / New Year Class Schedule

Class schedule for the Christmas / New Year (no Kids or Teens classes) - Normal classes up to and including Saturday, Dec 24. Sunday, Dec 25 - closed Monday, Dec 26 - closed Tuesday, Dec 27 - 7am, 9.30am, 5pm Wednesday, Dec 28...

21 December, 2022 / 0 Comments

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