Crossfit King | Daily WOD

Tuesday, 11/02/14

Mobility 6.15pm WOD Back Squat 3-3-3-3-3-3-3 These are working sets. Spend 15 minutes warming up to the first set of 3 and then do a set every 2.5 minutes. [caption id="attachment_5734" align="aligncenter" width="576"] Krusher[/caption]...

10 February, 2014 / 0 Comments

Monday, 10/02/14

With a 20 minute time cap: 800m Row Then AMRAP 10 Toes-to-Bar 10 Dumbbell Push Press (5 x L, 5 x R. 20/15kg) 10 Burpee Box Jumps (24/20") 20 Double-Unders *Score = Total Reps (50 reps per round) [caption id="attachment_5727" align="aligncenter" width="348"] Samson[/caption]...

09 February, 2014 / 5 Comments

Sunday, 09/02/14 – Rest Day

[caption id="attachment_5724" align="aligncenter" width="576"] Alex C[/caption]...

08 February, 2014 / 0 Comments

Saturday, 08/02/14

MOBILITY 7.30am TECH and SKILLS 9.30am - Kettlebell Work (This will pick up where we left off last week. All are welcome even if you missed last week.) WOD 6.30, 7.30, 8.30am A) “Eva” 5 rounds for time: 800m Run 30 Kettlebell Swings (32/24kg) 30 Pullups or B) 5 rounds for time: 800m Run 15 Med Ball Cleans (9/6kg) 15 V-Ups httpv://www.youtube.com/watch?v=0JHQqsE-rxM...

07 February, 2014 / 0 Comments

Friday, 07/02/14

A) Clean 1 RM B) OTM for 10 minutes 2 Cleans @ 80% of 1RM 5 Lateral Burpees httpv://www.youtube.com/watch?v=wP_4tYWTeLQ...

06 February, 2014 / 3 Comments

Thursday, 06/02/14

Mobility 6.15pm WOD A) “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) or B) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) [caption id="attachment_5705" align="aligncenter" width="512"] 5am Crew[/caption]...

05 February, 2014 / 0 Comments

Wednesday, 05/02/14

3 x 5 minute AMRAPs. Two minute rest between each. A) 10 Wall Ball (9/6kg) 20 Double Unders B) 10 x 5m Shuttles (Forwards and Backwards) 20 Kettlebell Snatches (24/16kg) C) 10 Calorie Row 20 Pushups [caption id="attachment_5698" align="aligncenter" width="512"] Karsten[/caption]...

04 February, 2014 / 0 Comments

Tuesday, 04/02/14

Mobility 6.15pm WOD A) Deadlift 3-3-3 (Hook grip only) B) Weighted Pull-Up 5-5-5 (Pronated grip only) ...

03 February, 2014 / 0 Comments

Monday, 03/02/14

Congratulations to the team that represented CFK down in Sydney over the weekend at the national finals of the Allstar Affiliate Series. They finished in 22nd place (out of 57) after a gruelling weekend of 6 team events and an individual event that also contributed...

02 February, 2014 / 6 Comments

Sunday, 02/02/14 – Rest Day

Resting up at the All Stars Affiliate comp: Paige, Krusher, K*, Oz, Camo and Lans ...

02 February, 2014 / 0 Comments

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