Crossfit King | Daily WOD

Wednesday, 19/03/14

For time: 20 KettleBell Swings (24/16kg) (^32/24kg) 3 rnds of: 15 Thrusters (45/30kg) (^52.5/35kg) 15 Ring Dips (^M-U to dips) 400M Run 20 Kettlebell Swings (24/16kg) (^32/24kg) ...

18 March, 2014 / 0 Comments

Tuesday, 18/03/14

Register your Open scores before 10am. A) Snatch 1RM B) Optional 3 x 10 Overhead Squats @60 - 70% of OHS 1RM httpv://www.youtube.com/watch?v=B-nlhZ0RR4A...

17 March, 2014 / 0 Comments

Games Open 14.3 7pm WOD A) Strict Press (18 mins) 10-9-8-7-6-5-4-3-2-1 (The 5's should be at approx 85%, the 3's at approx 90%. Aim to equal or surpass your previous 1RM. Remember, a 1kg PB is still a PB, you don't need to try to smash it by 5kg or more.) B) With...

16 March, 2014 / 0 Comments

Sunday, 16/03/14 – Rest Day

[caption id="attachment_5971" align="aligncenter" width="672"] Muscle-Up for MND at the Gabba[/caption]...

16 March, 2014 / 0 Comments

Saturday, 15/03/14

MOBILITY 7.30am No Tech and Skills Games Open 14.3 6.30 and 8.30am With an 8 minute time cap complete: 10 Deadlifts (65/45kg), 15 Box Jumps (24/20") 15 Deadlifts (85/61kg), 15 Box Jumps (24/20") 20 Deadlifts (105/70kg), 15 Box Jumps (24/20") 25 Deadlifts (125/85kg), 15 Box Jumps (24/20") 30 Deadlifts (145/95kg), 15 Box Jumps (24/20") 35 Deadlifts...

14 March, 2014 / 0 Comments

Friday, 14/03/14

GAMES OPEN 14.3 5pm WOD For time: 400m Farmer Carry (2 x 24/16kg KB) 800m Row 40 SDHP (30/20kg) 80m Walking Lunges ...

13 March, 2014 / 4 Comments

Thursday, 13/04/14

MOBILITY CANCELLED - This is a permanent change. WOD A) Box Squats 2-2-2-2-2-2-2-2-2-2 B) For time: 400m Row 30 Wall Ball (9/6kg to 12/10') 20 Dips [caption id="attachment_5947" align="aligncenter" width="384"] Glen B[/caption]...

12 March, 2014 / 0 Comments

Wednesday, 12/03/14

A) AMRAP in 10 minutes: 5 Deadlifts (100/70kg) (^ 125/85kg) 10 Alternating KB Ground to Overhead (16/12kg) (^24/16kg) 15 Double-Unders (^ 30 unbroken) B) AMRAP in 10 minutes: 5 Toes-to-Bar (^ Muscle-Ups) 10 HSPU (^ Strict) 15 Dumbbell Goblet Squats (20/15kg) (^ 30/20kg) ...

11 March, 2014 / 0 Comments

Tuesday, 11/03/14

A) Hang Power Clean 2 RM B) Alternating on the minute for 14 minutes: 5 Hang Power Cleans (70% of 2RM) 10 Pushups 5 Box Jumps (36/30") 10 Mountain Climbers [caption id="attachment_5931" align="aligncenter" width="512"] Camo[/caption] ...

10 March, 2014 / 0 Comments

Monday, 10/03/14

If you are intending to do 14.2 during the pm sessions on Monday please try to get it done BEFORE THE 4pm CLASS (pre-arrange with Jim via email or text) or come along to the OPEN GYM AT 7pm to do it. This causes the...

09 March, 2014 / 4 Comments

Daily WOD

Wednesday, 19/03/14

Tuesday, 18/03/14

Monday, 17/03/14