Daily WOD

Wednesday, 06/02/13

“Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups or Heavy “Helen” 3 rounds for time: 800m Run 21 Kettlebell Swings (32/24kg) 12 Chest-to-Bar Pullups (or Muscle-ups for extra heavy points) Another crowd pic.  Mobility class, Saturday morning 6:45am....

Tuesday, 05/02/13

Hang Power Snatch - Heavy  triples 21-15-9 Box Jumps Handstand Pushups Overhead Squats Monday 6pm crew....

Monday, 04/02/13

As we organise the gym around the new space there will be a few changes to the normal procedures most of you have become familiar with. We will keep on reviewing the situation and making any further changes we think are necessary to provide the...

Sunday, 03/02/13 – Rest Day

Saturday, 02/02/13

Register here for the CrossFit Games Open. Select CrossFit King as your affiliate and your team. If you want me to email you a photo I have taken to use as your profile pic let me know in the comments or by email or text. A) “Badger” 3...

Friday, 01/02/13

Register here for the CrossFit Games Open. Select CrossFit King as your affiliate and your team. "Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run  ...

Thursday, 31/01/13

Snatch 1 RM then Weighted Pullups 3-3-3 OR 2km Row Registration for the CrossFit Games Open begins today. Get on it! It is heaps of fun and regardless of your fitness level you will gain both a worldwide and regional (Australia and New Zealand) ranking. This was the promo for LAST...

Wednesday, 30/01/13

Clean and Jerk 1 RM then Incrementing AMRAP in 8 minutes: 3 Pushups 3 V-Ups 3 Kettlebell Swings 6 Pushups 6 V-Ups 6 Kettlebell Swings etc...

Tuesday, 29/01/13

7 Rounds for time: 10 Deadlift 10 Chest-to-Bar Pullups 10 Squat Jumps (over bar) 10 KB Push Press (5 x L, 5 x R) ...

Monday, 28/01/13

Box closed today! Here is a workout to do at home: Indoors option: 3 rounds for max reps. 1 minute per station, 1 minute rest between rounds. Situps Pushups Squats Outdoors option: "Brenton" 5 rounds for time: 30m Bear Crawl 30m Standing Broad Jump (3 burpees after every 5 broad jumps) httpv://www.youtube.com/watch?v=Hhn4IF0VOgU ...