Crossfit King | Daily WOD

Wednesday, 16/11/22

A) E2M x 6 12 Deadlifts (102.5/70kg) 12 Wall Balls (10’. 9/6kg) Max Double Unders until 1:30 B) 3 x 3 minute AMRAPs 1 Minute Wall Sit Then AMRAP 10 Pushups 10 Alt V-ups - Rest 1 minute between intervals [vc_gallery type="image_grid" images="29764"...

15 November, 2022 / 2 Comments

Tuesday, 15/11/22

A) E2M x 8 40m Plate Carry 10 Alt Gorilla Rows B) For time: 1000m Run Then 8 rounds of: 4 Strict Dips 8 Pull-Ups 12 Russian DB Swings - 16 minute time cap ...

14 November, 2022 / 2 Comments

Monday, 14/11/22

A) E2M x 6 Thrusters Lateral Burpees Level – reps 1 – 8/8 2 – 10/10 3 – 12/12 - preferably, first choose a weight that is heavier than last Monday (e.g. Rx’d is 52.5/35kg) and then decide the appropriate rep range. B) Alt EMOM x 12 AMRAP in...

13 November, 2022 / 2 Comments

Saturday, 12/12/22

Partner or solo “Abbate” For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks 1600m Run ...

11 November, 2022 / 1 Comment

Friday, 11/11/22

A) Alt EMOM x 10 minutes 5 – 10 Strict Pull-Ups 5 – 10 Strict HSPU B) For time: Buy in: 100 Double Unders 60 Alt DB Snatches (20/15kg) 50/40 Calories 40 Weighted Stepups (20/15kg) 30 Toes-to-Bar 200m Carry (20/15kg) 10 Wall Walks Cash out: 100 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

10 November, 2022 / 2 Comments

Thursday, 10/11/22

A) Weightlifting Or B) E5M x 7 rounds 30/24 Calories 15 Wall Balls (9/6kg) 10 Hang Power Cleans (50/35kg) (^62.5/45kg) (^ + 10 Burpees) ...

09 November, 2022 / 2 Comments

Wednesday, 09/11/22

A) For time: 12-10-8-6-4 Deadlifts (125/85kg) 24-20-16-12-8 C2B Pull-Ups (^ 12-10-8-6-4 Bar Muscle-Ups) B) - 3 rounds - 1 minute per station - 30 seconds rest between stations Hollow Rocks Strict Toes-to-Bar Plank ...

08 November, 2022 / 2 Comments

Tuesday, 08/11/22

Alt E2M x 8 rounds (32 minutes) A) 8 Bench Presses 30 – 60 Double Unders B) 8 Power Snatches ...

07 November, 2022 / 2 Comments

Monday, 07/11/22

A) 6 rft: 200m Run 12 Toes-to-Bar 8 Ring Dips B) Every 1:15 x 10 10 Thrusters (45/30kg) Modifying - alternate rounds of 10 Thrusters 10 Box Jumpovers (24/20”) ...

06 November, 2022 / 2 Comments

Saturday, 05/11/22

AMRAP in 20 minutes: A) "Nate" 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) Or B) 2 Strict Pull-Ups 4 Strict HSPU/Presses 8 Box Jumps (24/20”) ...

04 November, 2022 / 1 Comment

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