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    Daily WOD

    “Barbara” 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest 3 minutes per round. [caption id="attachment_5421" align="aligncenter" width="430"] Mercedes[/caption]...

    22 December, 2013 /

    "Training for 20 years and the Snatch and Clean and Jerk still don't come naturally." Hard, hard work. httpv://www.youtube.com/watch?v=wQ5l6mo8OuM...

    21 December, 2013 /

    MOBILITY 7.30am TECH and SKILLS - No class today WOD - 6.30, 7.30, 8.30am A) "Elizabeth" For time 21-15-9 Squat Cleans (62.5/45kg) Ring Dips or B) "Jeremy" For time: 21-15-9 Overhead Squats (45/30kg) Burpees Finisher For time: 100 KB Swings (24/16kg) (7 minute cutoff) ...

    20 December, 2013 /

    AMRAP in 15 minutes: 5 SDHP (50/35kg) 10 Box Jumps (24/20") 15 Hollow Rocks Scale Up: (62.5/45kg) (30/24") Toes-to-Bar [caption id="attachment_5405" align="aligncenter" width="430"] Conor Mac[/caption]...

    19 December, 2013 /

    A) Bench Press 7RM Then, for time: B) 15 Muscle-Ups or C) 50 Kettlebell Thrusters (2 x 20/12kg) httpv://www.youtube.com/watch?v=cSdBTTD9e9I&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

    18 December, 2013 /

    3 rounds for time: 800m Run 10 Pull-Ups (^ 10/5kg) 15 Pushups (^ Ring Pushups) 20 Squats (^ Pistols) ...

    17 December, 2013 /

    Mobility 6.15pm WOD A) Back Squat 7 RM Then: A) For time 200 Double-Unders (5 min c/o) or B) 500m Row or C) 400m Farmer Carry (2 x 24/16kg KB) [caption id="attachment_5381" align="aligncenter" width="512"] Jordi[/caption]  ...

    16 December, 2013 /

    For time: 10 Power Snatch (62.5/45kg) 3 rounds of: 7 Lunges (62.5/45kg) 7 Push Press (62.5/45kg) 7 Hang Power Cleans (62.5/45kg) 10 Power Snatch (62.5/45kg) ...

    15 December, 2013 /

    WODSTOCK TEAM RESULTS (104 teams entered): CrossFit King - Equal 1st (with Wiser 1) CrossFit King 2 - 24th Kingpins - 54th INDIVIDUALS : Jason Hunt - 51st ...

    14 December, 2013 /

    MOBILITY - 7.30am TEC and SKILLS - 9.30am - Deadball, Handstands WOD - 6.30, 7.30, 8.30am A) "Morrison" - Partner WOD 50-40-30-20-10 reps for time: Wall Ball (9/6kg) Box Jumps (24/20") Kettlebell Swings (24/16kg) or B) "Air Force" With a 20 minute time cap complete the following for time: At 45/30kg, beginning each new minute with 4 Burpees...

    13 December, 2013 /
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