Crossfit King | Daily WOD

Friday, 02/11/12

Healthy Habits - Day 2 Be alert (but not alarmed) to calorically dense foods, even if they are healthy options. 50g of raw cashews (a handful) has about 1200 kJ, very roughly speaking about 10-15% of your daily energy requirements. For time: 500m Row 100 Double Unders *25 rotations (ie....

01 November, 2012 / 15 Comments

Thursday, 01/11/12

Healthy Habits - Day 1! A) Back Squat / Bar Muscle-Ups (Sub 2x Strict Pullups) 5 / 5 (x5) OR B) 5 Rounds for time of: 3 Bar Muscle Ups / 6 Strict Pull Ups 10 Kettlebell Squats (2x24kg / 2x16kg) 400m Run As trainers we get to see many varieties of squat. This is...

31 October, 2012 / 9 Comments

Wednesday, 31/10/12

Rotating every seven minutes: EMOM for 7 minutes A) Clean / Jerk 1 / 3 B) Kosciuszko + Wall Climbs 2 C) 40 second Row for total accumulated distance ...

30 October, 2012 / 7 Comments

Tuesday, 30/10/12

“Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders ...

29 October, 2012 / 9 Comments

Monday, 29/10/12

Snatch 1-1-1 httpv://www.youtube.com/watch?v=K837AwoIpFI&feature=related...

28 October, 2012 / 8 Comments

Sunday, 28/10/12 – Rest Day

httpv://www.youtube.com/watch?v=nQdndmj9N78 "Make somebody else better, and get better while you're doing it."...

27 October, 2012 / 2 Comments

Saturday, 27/10/12

A) "Glen" (Bring your rope climbing socks!) 30 Clean and Jerk (60/40kg - "Grace") 1.6km Run 10 Rope Climbs 1.6km Run 100 Burpees OR B) 1 km Run 50 Situps 800m Run 50 KB Swings 24/16kg 400m Run 50 Double Unders httpv://www.youtube.com/watch?v=zPIsf-QG8ZE...

26 October, 2012 / 7 Comments

Friday, 26/10/12

AMRAP in 20 minutes: 7 Push Press (50/30kg) 11 Front Squats (50/30kg) 200m Run I realise most of you probably still remember how to do these from the last time I posted this clip, but we've had a few new members lately so they need to get them sorted...

25 October, 2012 / 13 Comments

Thursday, 25/10/12

Back Squat 7-7-7-5-5-5-3-3-3 Finisher: 3 rounds for time: 30 Double Unders 20 Russian Twists (20/15kg) 10 Inchworm Plate Pushups Thanks for visiting Strickers. ...

24 October, 2012 / 12 Comments

Wednesday, 24/10/12

Rotating EMOM for 21 minutes (7 minutes per station): Station 1 5 Deadlift at 80% of 5 RM 5 Dips Station 2 5 Toes-to-Bar 5 Box Jumps (30/24") Station 3 40 second Row for max total accumulated distance httpv://www.youtube.com/watch?v=6JgGPWoYXqk...

23 October, 2012 / 6 Comments

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