Daily WOD

7.30am WEIGHTLIFTING - Snatch Balance Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 reps Overhead squat, 55 /40kg 10 Muscle-ups 8.30am "Nicole" In 20 mins complete as many pull-ups as possible. 400m run Max reps pull-ups Post score to comments. ...

15 minute incrementing ladder: Bar facing burpee Power Clean 55/40kg Pull Up Dip Complete 1 rep of each exercise in the first round, complete 2 reps of each exercise in the second round, and so on incrementing by 1 rep per exercise every round thereafter for 15 minutes. Post number of...

"Fran" 21-15-9 Thrusters 42.5/30kg Pull-ups Post time to comments. Commando Steve Willis does "Fran" httpv://www.youtube.com/watch?feature=player_embedded&v=h3KR1t8D6dw  ...

CROSSFIT KING Class Schedule MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 6am 6am 6am 6am 6am             7.30am           8.30am 9.30am   9.30am   9.30am                           5pm     5pm     6pm 6pm 6pm 6pm       Note that the 7.30am class on Saturday is specifically a Weightlifting class.  We will cover the fundamentals of weightlifting at this time as well as give you a good workout which will help to deliver improved performances in the other CrossFit WODs.  ...

CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 75kg/50kg Squat clean 75kg/50kg Jerk 7.30am Weightlifting 8.30am Mystery WOD  ...

Complete as many rounds as possible in 20 mins. 400m Run 20 Kettlebell Snatch 24/16kg 10m Handstand walk Post number of rounds to comments. httpv://www.youtube.com/watch?feature=player_embedded&v=msWKNc1Edtw  ...

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