Crossfit King | Daily WOD

Monday, 24/10/22

- AMRAP in 5 minutes at each station - rest 2 minutes between stations A) 12 Wall Balls (9/6kg) 12 Toes-to-Bar B) 12 Box Jumps (24/20”) 12 Pushups C) 12/10 Calories 12 KB Front Rack Lunges (24/16kg. 6LH, 6RH) D) 12/10 Calories 12 KB Snatches (24/16kg. 6LH, 6RH) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

23 October, 2022 / 2 Comments

Saturday, 22/10/22

A) 8 rft: 40 Double Unders (^UB) 5 Front Squats (50/35kg) (^70/50kg) - 12 minute time cap B) E2 ½ M x 5 rounds 6 DB-facing Burpees 12 Alt DB Snatches 6 DB-facing Burpees Or Power Clean 5-4-3-2-1-2-3-4-5 [vc_gallery type="image_grid" images="29652" img_size="full" column_number="2" grayscale="no"...

21 October, 2022 / 1 Comment

Friday, 21/10/22

Partner WOD AMRAP in 25 minutes: 800m Row 50 Wall Balls (9/6kg) 40 Pull-Ups 20 Clean and Jerks (60/40kg) - you go, I go - share reps 50/50 ...

20 October, 2022 / 2 Comments

Thursday, 20/10/22

A) Weightlifting Or B) 1. For time: 15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts 2. Bench Press 8 x 6 ...

19 October, 2022 / 2 Comments

Wednesday, 19/10/22

A) 0 – 12:00 AMRAP 10 Thrusters (45/30kg) 10 Box Jumpovers (24/20”) 40 Double Unders B) 16:00 - 28:00 AMRAP 10 Pendlay Rows (45/30kg) 10 Pushups 40 Double Unders ...

18 October, 2022 / 2 Comments

Tuesday, 18/10/22

A) 10 rft: 5 Burpee Box Jumps (24/20”) 10 KB Swings (24/16kg) 10 Pull-Ups B) Strict Press 5-4-3-2-1-2-3-4-5 ...

17 October, 2022 / 2 Comments

Monday, 17/10/22

A) Starting at 40% of your Snatch 1RM, 15 minutes to find your max load for the complex: Snatch Pull + Power Snatch + Hang Snatch B) EMOM x 12 3 Back Squats [vc_gallery type="image_grid" images="29641" img_size="full" column_number="2" grayscale="no"...

16 October, 2022 / 2 Comments

Saturday, 15/10/22

A) Open 12.1 AMRAP in 7 minutes: Burpees (6” target) Scaling EMOM x 7: 45 sec Burpees Buy in each minute with 7 Situps/Strict Leg Raises B) Rotating EMOM x 5 10 Push Presses 10 Box Stepovers 10 Alt DB Snatches 10 Bent-over Rows [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

14 October, 2022 / 1 Comment

Friday, 14/10/22

E6M x 5 20 Calories (mix of machines) 6-10 Strict Ring dips (sub 15 Banded Tricep Ext) 6-10 Strict Pull-ups 4 TGU or Deadball OTS 10 Wtd Cossacks 6 Abwheel Rollouts ...

13 October, 2022 / 2 Comments

Thursday, 13/10/22

A) Weightlifting OR B) Partner or solo AMRAP in 35 minutes: 400m Run (500m Row) 200 Double Unders (sub 80 Mtn Climbers) 100 Russian Twists (12/8kg KB) 80 KB Swings (24/16kg) 60 KB Lunges (24/16kg) 40 Pushups 20 Kick Sits 10 Muscle-ups (sub Devils Presses) 1 minute Wall Sit Scaling: - halve the...

12 October, 2022 / 2 Comments

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