Daily WOD

Monday, 10/09/12

A) Back Squat 20 reps at 80% of 1 RM. Partition as required. B) 12 Minute AMRAP - 6 minutes of: 10 Squats 10 Flutter Kicks (4 beats = 1 rep) NO REST -6 minutes of 10 Jump-over Box Jumps (24/20") 10 Toes-to-Bar The "Bodyline" series changed the game of cricket because Bradman was too good. They changed...

Sunday, 09/09/12 – Rest Day

Saturday, 08/09/12

All the best to everyone going to the Stampede today. With April away Jess will be running the 6:45am session. She is going to run a Yoga-style session so come along and get a dose of early morning awesomeness with a different flavour. WOD Either A) "Severin" (If...

Friday, 07/09/12

A) 1 Clean + 2 Push Press + 3 Push/Split Jerk B) Conditioning and Skills Practice: Rope Climb (No feet if you're skilled at normal climbs) Kipping Pullups Forward / Backward Rolls GHD Hip/Back Extensions      ...

Thursday, 06/09/12

Complete as many rounds as possible in 20 minutes: 400m Run 5 Dumbbell Hang Cleans (20/15kg) 10 Dips 15 Box Jumps 20"  ...

Wednesday, 05/09/2

The CrossFit King Online PB Board is alive, although there are still some minor improvements yet to be made. Just click on the icon at the right of the screen. See the general notice board at the gym to get your username and password. Once you...

Tuesday, 04/09/12

“Diane” For time: 21-15-9 Deadlift 100/70kg Handstand Pushups httpv://www.youtube.com/watch?v=wibnqT9GIHs...

Monday, 03/09/12

A) 20 minutes to find Snatch 1RM B) Every minute, on the minute for 16 minutes alternate between: * 4 Snatches @ 80% of 1RM * 4 Bar-Facing Burpees and ~ 4 Kettlebell Snatches ~ 4 Kettlebell Pushups ...

Sunday, 02/09/12 – REST DAY