Daily WOD

Friday, 17/05/13

A) "Brehm" For time: 10 Rope Climbs 20 Back Squats (102.5/70kg) 30 Handstand Pushups 40 Calories (Row) OR B) For time: 10 x (3 second Pullup Hold + 3 Pistols) 20 Front Squats (62.5/45kg) 30 Burpees 400m Med Ball Carry (9/6kg) httpv://www.youtube.com/watch?v=-t14gwNNh-Q...

16 May, 2013 / 5 Comments

Thursday, 16/05/13

MOBILITY 6.15-7.00pm "Tyler” 5 rounds for time: 7 Muscle-Ups 21 Sumo-Deadlift High Pull (45/30kg) New weight for Men so record sheet is clean Scaling options for this workout will include: a) Three rounds b) Sub 3 Pullups and 3 Ring Dips for each Muscle-Up (ie. each round is 21 Pull-ups and 21 Ring...

15 May, 2013 / 0 Comments

Wednesday, 15/05/13

Mini-Metcon (8 minute time cap) 50 Mountain Climbers (L+R=2 reps) + Double Unders 40 Lunges (L+R=2 reps) + Double Unders 30 Pushups + Double Unders 20 Wall Ball + Double Unders 10 Burpees + Double Unders Then Back Squat 3 RM [caption id="attachment_4280" align="aligncenter" width="800"] Rich Fr is ready![/caption]...

14 May, 2013 / 0 Comments

Tuesday, 14/05/13

MOBILITY 6.15-7.00pm WOD Either A) 2 rounds for time: 1000m Row 50 Situps 800m Run 50 Kettlebell Swings (24/16kg) 400m Run 50 Deadlift (50/35kg) OR B) 1 round for time + Deadlift to 1RM httpv://www.youtube.com/watch?v=wWUNjTHHIxY About 512kg thank-you very much!...

13 May, 2013 / 0 Comments

Monday, 13/05/13

DOUBLE AMRAP #1 AMRAP in 10 minutes 4 Hang Power Cleans (70/50kg) 1 Jerk (70/50kg) 10 Box Jumps REST 3 MINUTES #2 AMRAP in 10 minutes 8 Toes-to-Bar 2 Wall Climbs 20 Double Unders ...

12 May, 2013 / 0 Comments

Sunday, 12/05/13 – Rest Day

httpv://www.youtube.com/watch?v=OhMX7BXSQyw&list=PL5AAD591281829810...

11 May, 2013 / 0 Comments

Saturday, 11/05/13

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups New weight = clean record sheet OR B) 50 Pushups 400m Run 21 SDHP (32kg, 24kg KB) 800m Run 21 SDHP (32kg, 24kg KB) 400m Run 50 Pushups Here's one for the CrossFit tragics. "Every Second Counts" is the documentary covering the second CrossFit Games in 2008 and...

10 May, 2013 / 0 Comments

Friday, 10/05/13

Bench Press Heavy 5's Tabata twist SDHP (30/20kg) Weighted Situps (10kg) [caption id="attachment_4264" align="aligncenter" width="800"] Jo D[/caption]...

09 May, 2013 / 4 Comments

Thursday, 09/05/13

MOBILITY 6.15-7.00pm WOD Snatch 20 mins technique OR 3 x 5 touch'n'go @ 75% 1RM Then Alternating OTM for 12 minutes 2 Snatches, 7 Box Jumps 2 Snatches, 7 Toes-to-bar 5 Burpees paid for each rep not completed within the minute. httpv://www.youtube.com/watch?v=hVTYRjSDyC4...

08 May, 2013 / 0 Comments

Wednesday, 08/05/13

Today's workout is a request from Jess to celebrate her two years with CrossFit King. You can read about some of her progress in yesterday's comments. These improvements are just scratching the surface. Jess has become a seriously fit CrossFit competitor and a huge part...

07 May, 2013 / 0 Comments