Crossfit King | Daily WOD

Monday, 27/04/15

A) Front Squat 10-5-5-3-3-1-1-1 B) Weighted Pull-Ups 5 x 3 C) For time: 20 Deadball Ground-over-Shoulder ...

26 April, 2015 / 7 Comments

Sunday, 26/04/15 – Rest Day

httpv://www.youtube.com/watch?v=_sO_V5NDdcQ...

25 April, 2015 / 0 Comments

Saturday, 25/04/15 – ANZAC Day

NO MORNING CLASSES Open Gym 2 - 4pm “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pullups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pullups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pullups 12 Front Squats (50/30kg) ...

24 April, 2015 / 1 Comment

Friday, 24/04/15

Working for 30 seconds at the start of each minute, rotating EMOM for 28 minutes: Cals on Rower Deadlift @40 % of 1RM Double Unders Renegade Row (15/10kg. Each RR completed = 3 reps) Open Gym with April: 4pm - Power Clean 5pm - Gymnastics: Core skills + strength training. Pull-Ups of...

23 April, 2015 / 2 Comments

Thursday, 23/04/15

The gym will be closed on Saturday morning (no classes) but we will have an Open Gym from 2 - 4pm. There'll be the option at 2 and 3pm to join a group doing the workout "Galagher and McDonald". This is also a good workout...

22 April, 2015 / 2 Comments

Wednesday, 22/04/15

“White” 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 OH Walking Lunges (20/15kg) 400m Run Compare to 04/01/13 This is an excellent clip from a successful athlete, business owner and family man (Jason Khalipa) and it gels with this quote: "Life isn't about finding yourself. Life is about creating yourself." (George...

21 April, 2015 / 3 Comments

Tuesday, 21/04/15

A) Overhead Squat 3 x 7 - 2 second pause at the bottom of the squat B) Hang Snatch - Single reps - 2 second pause at the bottom of the squat - Prioritise technique ...

20 April, 2015 / 3 Comments

Monday, 20/04/15

AMRAP in 20 minutes: 50 Double Unders (^first 30 UB) 10 Pull-Ups (^C2B) 10 Pushups (^HSPU) 10 cycles* of the complex: Cluster+Hang Power Clean+Deadlift (40/30kg) (^60/45kg) *Each cycle of the complex must be completed without releasing the bar for the rep to count. ...

19 April, 2015 / 3 Comments

Sunday, 19/04/15 – Rest Day

httpv://www.youtube.com/watch?v=BM0lmRlI7p0...

18 April, 2015 / 0 Comments

Saturday, 18/04/15

Happy Birthday Sandy! “Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest ...

17 April, 2015 / 2 Comments

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