Daily WOD

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

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") ...

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...

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...

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...

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...

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 ...