Crossfit King | Daily WOD

Tuesday, 06/12/11

Option A: 3 rounds for time: 800m Run 30 Double Unders 30 Burpees Option B: 3 rounds for time: 800m Run 10 Wall Ball 10 Handstand Pushups ...

05 December, 2011 / 0 Comments

Happy Birthday for yesterday Chris Bowman! Class timetable Dec 12th-16th. Monday 12th – 5.30am, 6am, 9.30am Tuesday 13th - 5.30am, 6am, 6pm Wednesday 14th – 5.30am, 6am, 9.30am Thursday 15th – 5.30am, 6am, 6pm Friday 16th – 5.30am, 6am, 9.30am WOD Weighted Pullups 3-3-3-3 Weighted Dips 3-3-3-3 You have four warm up sets to get to your...

04 December, 2011 / 5 Comments

Sunday, 05/12/11-Rest Day

Class timetable Dec 12th-16th. Monday 12th - 5.30am, 6 am, 9.30am Tuesday 13th - 5.30am, 6 am, 6pm Wednesday 14th - 5.30am, 6 am, 9.30am Thursday 15th - 5.30am, 6 am, 6pm Friday 16th - 5.30am, 6 am, 9.30am ...

04 December, 2011 / 0 Comments

Saturday, 03/12/11

“Roy” 5 rounds for time: 15 Deadlift 100/70kg 20 Box Jumps 24" 25 Pullups ...

02 December, 2011 / 0 Comments

Friday, 02/12/11

Happy 21st Birthday Kate Pearce! Tabata Twos Adhering to the Tabata work:rest ratio complete two rounds - two intervals of each station per round - of the following exercises for max total reps: Box Jumps 24/20" Kettlebell Swings 24/16kg Goblet squats 24/16kg 5m Shuttle Run Double Unders Hollow Rocks Mountain Climbers Box Dips Danny Mellor of...

01 December, 2011 / 7 Comments

Thursday, 01/12/11

Press 3-3-3 Push Press 3-3-3 Push/Split Jerk 3-3-3 httpv://www.youtube.com/watch?v=z8Y3KBYH8us&feature=player_detailpage...

30 November, 2011 / 0 Comments

Wednesday, 30/11/11

Happy Birthday Trent! Strictly Unofficial Benchmark WOD as designed by Trent: "Sh'nay-näe" (Sha-nay-nay) 800m Run Then 4 rounds of: 25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run ...

29 November, 2011 / 0 Comments

Tuesday, 29/11/11

For time: 2km Row Rest 3 minutes 2km Run Rest 3 minutes Then in as few sets as possible: 2 minute Plank Hold 2 minute Superman Hold 1 minute Handstand Hold ...

28 November, 2011 / 0 Comments

Monday, 28/11/11

"The Bear" Complex 5 Rounds of 7 Sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press httpv://www.youtube.com/watch?v=8IQftORtxqk&feature=player_detailpage...

27 November, 2011 / 0 Comments

Sunday, 27/11/11 – Rest Day

Fantastic turn out yesterday and great spirit from everyone for the team event. Superbly programmed by April and enthusiastically supported by all team members. The video by Trent is sure to have some memorable moments. Team Boom 6 defeated Team Awesome 5 in a thrilling...

26 November, 2011 / 0 Comments

Daily WOD

Tuesday, 06/12/11

Monday, 05/12/11