Daily WOD

Monday, 09/12/13

A) 2 rounds for time: 30 Kettlebell Swings (24/16kg) 30 Wall Ball (9/6kg) 30 Pushups 400m Run B) Weighted Pull-Ups 3-3-3 [caption id="attachment_5328" align="alignright" width="427"] Chris M, Chakkerz[/caption]...

Sunday, 09/12/13 – Rest Day

Saturday, 07/12/13

FUNDRAISER AND COMPETITION DAY – no regular classes. Athletes competing in the challenge – We are going to start the first workout at 7.30am sharp so please arrive and register before 7am. We plan to begin the finals by 10.30am and have the competition wrapped up...

Friday, 06/12/13

SATURDAY, DECEMBER 7 FUNDRAISER AND COMPETITION DAY - no regular classes. Athletes competing in the challenge on Saturday - We are going to start the first workout tomorrow morning at 7.30am sharp so please arrive and register by 7am. If you have ordered the spit roast...

Thursday, 05/12/13

Orders for the Spit Roast lunch are now closed. Please remember to bring $15 along for your order if you have put your name down. Mobility 6.15pm WOD “Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest httpv://www.youtube.com/watch?v=x4WN1QVwq9k httpv://www.youtube.com/watch?v=wwvfI-27lK0...

Wednesday, 04/12/13

If you want to order a Spit Roast meal for Dec 7 ($15 per head) email admin@crossfitking.com by 5pm today so that catering can be organised. Here are the first 4 scored events for Saturday. These events are designed to be all-inclusive and brief.  Scores from...

Tuesday, 03/12/13

If you want to order a Spit Roast meal for Dec 7 ($15 per head) email admin@crossfitking.com by Wednesday so that catering can be organised. Mobility 6:15pm WOD For time: 1000m Row 50 Weighted Lunges (24/16kg) 30 Power Snatches (45/30kg) 1000m Run 50 Kettlebell Swings (24/16kg) 30 Overhead Squats (45/30kg) [caption id="attachment_5276" align="alignright" width="512"] Michelle...

Monday, 02/12/13

If you want to order a Spit Roast meal for Dec 7 ($15 per head) email admin@crossfitking.com by Wednesday so that catering can be organised. WOD A) Press 2-2-2 (2 second pause in the rack position between reps) B) 3 rounds for time: 10 V-Ups 10 Pushups 400m Run (Scale up to Toes-to-Bar, Clapping Pushups, Med Ball...

Sunday, 01/12/13 – Rest Day

Technique and Skills - Saturdays, 9.30am Pressing Snatch Balance ...

Saturday, 30/11/13

A) "Diane" 21-15-9 reps for time: Deadlift (100/70kg) HSPU or B) "Fran" 21-15-9 reps for time: Thrusters (43/30kg) Pull-Ups 9.30am Technique and Skills - Kipping Pull-Up - Clean Pulls from blocks httpv://www.youtube.com/watch?v=jcValTQIKGo httpv://www.youtube.com/watch?v=8ICLv8bJWYk...