Crossfit King | Daily WOD

Saturday, 23/07/22

A) E45S x 10 rounds 1 Power Clean B) "The Chief" 5 x AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - rest one minute between rounds Or 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) [vc_gallery type="image_grid" images="29165" img_size="full" column_number="2"...

22 July, 2022 / 1 Comment

Friday, 22/07/22

A) EMOM x 12 2 Split Jerks (or 2 Back Squats) B) For time: 300 Double Unders 60 Toes-to-Bar - partition as required - 12 minute time cap ...

21 July, 2022 / 2 Comments

Thursday, 21/07/22

A) Weightlifting Or B) AMRAP in 40 minutes: 1000/800m Row 50 Alt DB Snatches (20/15kg) 1 Minute Wall Sit 50 Box Stepovers (24/20”) 1 Minute Plank ...

20 July, 2022 / 2 Comments

Wednesday, 20/07/22

A) E45S x 10 rounds 1 Power Snatch B) 7 rft: 15 Situps 10 Pull-Ups 5 Power Snatches ...

19 July, 2022 / 1 Comment

Tuesday, 19/07/22

Rotating EMOM x 5 rounds: 5 Pushups (^deficit) 10 Box Jumps (24/20”) 5 Pushups (^deficit) 5 Hang Power Cleans 30 Bicycles (L+R=2) 10 KB Front Rack Lunges AMRAP Cals Rest ...

18 July, 2022 / 2 Comments

Monday, 18/07/22

A) E2M x 5 12 Pistols (sub Single Leg Box Stepups) 10 Alt DB Strict Presses 8 Deadlifts Then B) Bench Press 7 x 5 Or C) For time: 1600m Run 40 Wall Balls (9/6kg) ...

17 July, 2022 / 2 Comments

Saturday, 16/07/22

A) E90S x 8 rounds 5 Strict Pull-Ups 10 KB Snatches (5 LH, 5 RH. 24/16kg) B) AMRAP in 12 mins: 6 DB Hang Cleans (2 x 20/15kg) 12 Calories 36 Double Unders ...

15 July, 2022 / 1 Comment

Friday, 15/07/22

12 rft: 6 Burpees (6”) 6 Toes-to-Bar 6 SDHP (52.5/35kg) 6 Box Stepovers (24/20”. 2 x 15/10kg DB) ...

14 July, 2022 / 2 Comments

Thursday, 14/07/22

A) Weightlifting C&J complexes 20 minutes – whole group Then B) Continue weightlifting Or C) AMRAP in 10 minutes: 8 C2B Pull-Ups 8 Deadlifts 16 Lunges ...

13 July, 2022 / 2 Comments

Wednesday, 13/07/22

For time: 8 x 5 Back Squats 10 Plank Jacks Into 8 x 5 DB Bench Presses 40 Double Unders Into 1600/1200m Row ...

12 July, 2022 / 2 Comments

Daily WOD