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    Daily WOD

    7:30am Fundamentals Deadlift 8:30am WOD Double 8 minute Amrap (3 minute rest between efforts) Amrap #1 in 8 minutes 15 KB Swings 24/16kg 30 Double Unders Amrap #2 in 8 minutes 15 Pushups 30 Lunges Post total reps to comments.  ...

    29 April, 2011 /

    HAPPY BIRTHDAY SONIA! Complete as many rounds as possible in 15  minutes of: 20m Farmer Carry (Men-20kg DB, Women-15kg DB) 10 Box Jumps 20" 20m Farmer Carry (Men-20kg DB, Women-15kg DB) 10 Box Dips Post number of rounds to comments. httpv://www.youtube.com/watch?v=7dCPjcAYBEQ&feature=player_embedded...

    28 April, 2011 /

    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. Post number of reps to...

    27 April, 2011 /

    3 rounds for time: 400m run 21 Bar facing Burpees 12 Hang Power Snatch 30/20kg Post time to comments. Recent visitors to CFK: Quentin and Natalie. Thanks for dropping in. ...

    26 April, 2011 /

    Fitness Testing While this happens in some form every time you do a CrossFit workout we will be running a series of tests today that target specific components of fitness. For example: agility, speed, cardio-vascular endurance and power.   We will retest these later in the...

    25 April, 2011 /

    Farewell to Tani and Linzey Beister.  They are off to the Gold Coast to pursue their careers so we wish them all the best and welcome them to drop back in to see us at CFK any time.  Tani was one of our original members...

    24 April, 2011 /

    7:30am Medicine Ball Cleans Turkish Get-ups 8:30am Games WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans 65/45kg 10 Toes to bar 15 Wall balls 9/6kg to 10/9' target httpv://www.youtube.com/watch?v=zE0DaqWDErw...

    22 April, 2011 /

    SHAZAM! Special long weekend gift: There will be a bit of a change up today. This will be a valuable fitness session, you will learn some brand new movements not seen at CrossFit King before that are fun, functional and applicable to entering dark alleys with...

    22 April, 2011 /

    "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals....

    22 April, 2011 /
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