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    Daily WOD

    There's a few events coming up that we'd like you to pencil in to your calendars: A) Saturday, November 26. CrossFit King - End of Year fun day including team WODS, announcement of Paleo Challenge results and BBQ. B) Thursday, Dec 8 - Brett Wood Hero WOD....

    05 November, 2011 /

    CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 75kg/50kg Squat clean 75kg/50kg Jerk Then Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 reps Overhead squat (55 /40kg) 10 Muscle-ups   httpv://www.youtube.com/watch?v=Zt5WZTMbr8E&feature=player_detailpage...

    04 November, 2011 /

    Cam and Sarah's Wedding Day! Strength development: Glute-Ham Raises 15-15-15 Strict Toes-to-Bar 15-15-15 Handstand Pushups 15-15-15 ...

    03 November, 2011 /

    7 rounds for time: 10 Sumo-deadlift high-pull  (45/30kg) 10 Bar Facing Tuck Jumps 10 Front Squat (45/30kg) ...

    02 November, 2011 /

    WOD For time: Max effort 1 km row 3min rest Max effort 1 km run 3 min rest 200 double unders 3 min rest 50 box jumps ...

    01 November, 2011 /

    DATE CLAIMER  - NOVEMBER 26, CrossFit King, End of Year BBQ after the morning workouts. To clarify some points about the new timetable: The only 9.30am session that is no longer on the timetable is the Saturday session. Monday, Wednesday, Friday 9.30am sessions are still running. Monday...

    31 October, 2011 /

    WOD Deadlift 3-3-3-3 Weighted Dips 3-3-3-3 TIMETABLE CHANGE - Due to the reduced numbers in the intro groups all sessions previously allocated to the GrabOne Voucher holders will now become Open Gym times, except for Saturday – see below.  This means that the gym is open to all regular...

    30 October, 2011 /

    Congratulations to Joel Curtis and Hayley Boulton-Jones - married yesterday, and to Paul Reyne who got married yesterday as well. This Friday is the wedding for Cam and Sarah. Details are on the board in the gym if you want to attend the ceremony. As I have...

    30 October, 2011 /

    WOD "Fran" For time: 21-15-9 reps Thruster (42.5/30kg) Pullups INTRO WOD Mini "Cindy" AMRAP in 12 minutes 5 Pullups 10 Pushups 15 Squats httpv://www.youtube.com/watch?v=cs9zGNGEing&feature=player_detailpage httpv://www.youtube.com/watch?v=FKcnpJSAsbo&feature=player_detailpage...

    28 October, 2011 /

    WOD and INTRO WOD For time: 500m Row 1 - 10 Medicine Ball Clean (10/6kg) 10 - 1  Turkish Getup (20/15kg) 100 Double Unders httpv://www.youtube.com/watch?v=SlMaARTosv0&feature=player_detailpage...

    27 October, 2011 /
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