Crossfit King | Daily WOD

Saturday, 01/09/12

Either A) "Holbrook" or B) "Wittman" A) "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pullups 100m Sprint 1 Minute Rest B) “Wittman” 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (42.5/30kg) 15 Box Jumps (24/20") ...

31 August, 2012 / 3 Comments

Friday, 31/08/12

A) “Karen” For time: 150 Wall Ball (9/6kg) B) See-Saw Kettlebell Press 10-10-10 httpv://www.youtube.com/watch?v=q_ft-c5pTac...

30 August, 2012 / 7 Comments

Thursday, 30/08/12

For time: 100 Double Unders 800m Run Then 5 rounds of: 20 Handstand Shoulder Taps 15 Hand Release Pushups 10 Hang Power Cleans (60/40kg) 800m Run 100 Double Unders httpv://www.youtube.com/watch?v=Pj_NYjW6_c4...

29 August, 2012 / 11 Comments

Wednesday, 29/08/12

A) 500m Row B) Deadlift 3-3-3 C) Weighted Pullup 3-3-3 httpv://www.youtube.com/watch?v=DBXyuyr_-gI...

28 August, 2012 / 8 Comments

Tuesday, 28/08/12

Note: As of this Wednesday the 7pm class will now be a class completely dedicated to stretching. Many people have indicated that this would be an option they would like to see in the timetable. It will be free to all full members, but it...

27 August, 2012 / 3 Comments

Monday, 27/08/12

A) 20 minutes to find touch'n'go 1 RM of: Power Clean + Squat Clean + Squat Clean Thruster B) Then at 50% 1 RM AMRAP in 8 minutes: 3 Thrusters 2 Burpees 5 Front Squats 2 Burpees 7 SDHP 2 Burpees ...

26 August, 2012 / 5 Comments

Sunday, 26/08/12 – Rest Day

httpv://www.youtube.com/watch?v=-7TjBQ0CNTg...

25 August, 2012 / 4 Comments

Saturday, 25/08/12

For time: 25 Pullups 50 Deadlifts (62.5/45kg) 50 Pushups 50 Box Jumps (24") 50 Floor Wipers (62.5/45kg) 50 DB Clean and Press (15/10kg) 25 Pullups ...

24 August, 2012 / 4 Comments

Friday, 24/08/12

For time: 1km Run 30 Kettlebell Swings (24/16kg) 20 Toes-to-Bar 10 Handstand Pushups 800m Run 30 Kettlebell Swings (24/16kg) 20 Toes-to-Bar 10 Handstand Pushups 400m Run 30 Kettlebell Swings (24/16kg) 20 Toes-to-Bar 10 Handstand Pushups ...

23 August, 2012 / 6 Comments

Thursday, 23/08/12

A) Row: 5 x 200m intervals (30seconds rest between intervals) B) Squat: Heavier Option - 50 Bodyweight Back Squats in as few sets as possible Lighter Option - 50 Bulgarian Squats C) GHD: 50 Situps 50 Hip Extensions D) Stretch, Roll, Mobilise httpv://www.youtube.com/watch?v=jzFgLf8CC1Y...

22 August, 2012 / 11 Comments

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