Crossfit King | Daily WOD

Saturday, 24/03/12

Games WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 3 Thrusters 45/30kg 3 Chest to Bar Pullups 6 Thrusters 45/30kg 6 Chest to Bar Pullups 9 Thrusters 45/30kg 9 Chest to Bar Pullups Continue incrementing by 3 reps of each movement every round. OR 7 Rounds for time: 400m Run 10...

23 March, 2012 / 0 Comments

Friday, 23/03/12

Deadlift 3-3-3 Then: 5 Rounds for time 10 Box Jumps (24/20") 10 Kettlebell Swings (24/16kg) ...

22 March, 2012 / 7 Comments

Thursday, 22/03/12

Press - Push Press - Push/Split Jerk 10 x (1 - 2 - 3) You have 10 sets to find your max load for 1 Press, 2 Push Presses and 3 Push or Split Jerks without racking or dumping the bar during the set. Your first set...

21 March, 2012 / 0 Comments

Wednesday, 21/03/12

"Fran" 21-15-9 reps for time of: Thrusters (42.5/30kg) Pullups httpv://www.youtube.com/watch?v=f6_WgbWzfXI...

20 March, 2012 / 0 Comments

Tuesday, 20/03/12

Depending on the weather, either A) For time: 1 km Run 50 Situps 800m Run 50 KB Swings 24/16kg 400m Run 50 Double Unders Or B) For time: 1000m Row 50 Situps 20 Turkish Getups (24/16kg) 50 KB Swings (24/16kg) 20 x 10m Shuttles (24/16kg) 50 Double Unders Lauren puts it all on the line. The glory is worth the sacrifice. ...

19 March, 2012 / 0 Comments

Monday, 19/03/12

Power Cleans 3-3-3-3 Metcon 5 rounds for time: 10 Power Cleans 10 Burpees John (The Phantom) Pidgeon began training with us 6 months ago in order to get himself back in shape. This week he leaves to go to his army reunion very much fitter and healthier than he was at...

18 March, 2012 / 0 Comments

Sunday, 18/03/12

ONE HOUR OPEN GYM - 10.00 am ...

17 March, 2012 / 0 Comments

Saturday, 17/03/12

Open WOD 12.4 :- Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups http://www.youtube.com/watch?feature=player_embedded&v=lMJYvetSHvk...

16 March, 2012 / 0 Comments

Friday, 16/03/12

For time: 500m Row Then 5 Rounds of: 7 x Deadlift (100/70kg) 15 x Pullups ...

15 March, 2012 / 10 Comments

Thursday, 15/03/12

Bench Press 3-3-3 60 second KB Farmer Carry - Distance in metres x kilograms carried Supine Ring Pulls 5-5-5 Core Conditioning Y's and T's on Rings Campbell came to CrossFit some months ago to help condition himself for his Ultra-marathon running. He has gone about his business in the gym quietly and determinedly, much...

14 March, 2012 / 0 Comments

Daily WOD