Daily WOD

"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  ...

Row 2km Post times to comments. We will also be working skills today.  We will have certain skills stations ready for you but you can come to the gym with something in mind to work on. httpv://www.youtube.com/watch?feature=player_embedded&v=msWKNc1Edtw  ...

SEE YOU AT THE GYM AT 7.30am.  CROSSFIT KING inside the Salisbury Super Sports Centre, 655 Toohey Rd, Salisbury. "Filthy 50" For time: 50 Box Jump 24" 50 Jumping Pull-ups 50 KB Swings 16/12kg 50 Steps Walking Lunge 50 Knees to Elbows 50 Push Press 20/15kg 50 Back Extensions 50 Wall Ball 10/6kg 50 Burpees 50 Double Unders Post...

Games Open 11.2 As many rounds and reps as possible in 15 minutes:- 9 Deadlift, 70kg (45kg) 12 Pushups 15 Box Jump, 24" (20") Post number of rounds to comments. ...

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