Crossfit King | Daily WOD

Saturday, 21/05/11

7:30am Fundamentals Kipping Pullup Core Strength Mobility 8:30am WOD "Cindy" Complete as many rounds as possible in 20 mins: 5 Pullups 10 Pushups 15 Squats ...

20 May, 2011 / 0 Comments

Due to Thursday's rain turning the park into mush we will run the WOD in the gym instead of at the park. We will keep the 5pm session for this afternoon as promised but postpone until next Friday the 5 klm run. Please indicate in...

19 May, 2011 / 0 Comments

WOD – Thursday, 19/05/11

Front Squat 1-1-1-1 Then: 21-15-9 Front Squat at 50% of 1 RM 10m Shuttle Run NOTE: Friday is a 5 klm run. We are including a 5pm class this Friday only. We will meet for each session at the park: Netball Courts in Russ Hall Park, Salisbury, Allandale St entrance -...

18 May, 2011 / 0 Comments

WOD – Wednesday, 18/05/11

Ten rounds for time with alternating ascending and descending ladders: 10-9-8-7-6-5-4-3-2-1 Handstand Pushup 1-2-3-4-5-6-7-8-9-10 Sumo Deadlift High Pull 45/30kg First you've got to warm up: httpv://www.youtube.com/watch?v=1yHjnfABvhw&feature=player_detailpage...

17 May, 2011 / 0 Comments

WOD – Tuesday, 17/05/11

Back Squat 5-5-5-3-3-3 ...

16 May, 2011 / 0 Comments

WOD – Monday, 16/05/11

Complete as many rounds as possible in 15 minutes: 5 Muscle-ups 10m Burpee Broad Jump 15 Crunch Ball ...

15 May, 2011 / 0 Comments

Sunday, 15/05/11 – Rest Day

HAPPY BIRTHDAY JO!! ...

14 May, 2011 / 0 Comments

WOD – Saturday, 14/05/11

7:30am Fundamentals Overhead Squat 8:30am WOD "Nancy" 5 rounds for time: 400m run 15 Overhead Squat 40/30kg httpv://www.youtube.com/watch?v=wjuULPqI-WY...

13 May, 2011 / 0 Comments

WOD – Friday, 13/05/11

"Jackie" 1000 meter row 50 Thrusters 20kg 30 pull-ups This video is worth watching to the end. If you want to skip some of the intro stuff skip to the 4 minute mark and go from there. Pat "Manimal" Barber (recently placed second in the Australasia region for the Games...

12 May, 2011 / 0 Comments

WOD – Thursday, 12/05/11

50 Kettlebell swings (24/16kg) Then: 10-9-8-7-6-5-4-3-2-1 Box Jumps (30/24") Shoot-throughs Then: 800m run httpv://www.youtube.com/watch?v=20pZiKH2mJw&feature=player_detailpage...

11 May, 2011 / 0 Comments

Daily WOD

Saturday, 21/05/11

WOD – Friday, 20/05/11