Crossfit King | Daily WOD

Thursday, 30/06/22

A) Weightlifting or B) For time: 150/120 Calories 120 Situps 90 Wall Balls (9/6kg) 60 Power Cleans (50/35kg) 30 Burpees (6”) - partition as required - 35 minute time cap ...

30 June, 2022 / 1 Comment

A) E45S x 10 1 High Hang Snatch 1 Hang Snatch - pause in the hang for each rep B) AMRAP in 20 minutes: 5 Hang Snatches (sub 10 Alt DB Snatches) 10 Box Jumpovers (24/20”) 15 Pushups [vc_gallery type="image_grid" images="28929"...

28 June, 2022 / 2 Comments

Tuesday, 28/06/22

E90S x 5 rounds A) 10 Push Presses B) 250/200m Row C) 5 – 10 Burpee Box Jumps D) 10 Toes-to-Bar (+10 Lunges) ...

27 June, 2022 / 2 Comments

Monday, 27/06/22

A) Back Squat 7-7-7-5-5-5-3-3-3 B) E3M x 4 rounds 15/12 Calories Then AMRAP until 2:00 (and until 3:00 in Round 4) 15 Pull-Ups 15 Wall Balls (9/6kg) ...

26 June, 2022 / 1 Comment

Saturday, 25/06/22

- partner or solo “Collin” (modified) 6 rft: 400m Carry (20/15kg DB. 4 x 100m) 12 DB Push Presses (6LH, 6 RH. 20/15kg) 12 Box Jumps (24/20”) 12 KB SDHP (32/24kg) - partners share work 50:50, you go, I go [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

24 June, 2022 / 1 Comment

Friday, 24/06/22

For time: Buy in: 1000/800m Row then 5 x 12 KB Swings (24/16kg) (^32/24kg) 6 Strict Pull-Ups (^Bar Muscle-Ups) Cash out: 200 Double Unders (^ UB or UB sets of 80,60,40,20) ...

23 June, 2022 / 2 Comments

Thursday, 23/06/22

A) Weightlifting or B) 1. AMRAP in 12 minutes: 20 Air Squats 10 Ring Rows 200m Run 2. Rotating EMOM x 5 rounds (15 minutes) 8 Front Rack Lunges (2 x KBs) 5 Strict HSPU (Sub 5LH + 5 RH KB Strict Presses) 200/160m Row [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

22 June, 2022 / 2 Comments

Wednesday, 22/06/22

A) E90S x 8 rounds Unbroken 2 Muscle Cleans 4 Push Jerks 2 Hang Cleans B) E90S x 8 rounds 3 Bench Presses 8 Reverse DB Flys ...

21 June, 2022 / 2 Comments

Tuesday, 21/06/22

AMRAP A) 0:00 – 7:00 4 Deadlifts (80/60kg) 6 Lateral Burpees 10 Wall Balls (9/6kg) B) 10:00 – 17:00 4 Renegade Rows (2 x 15/10kg) 6 DB Power Cleans (2 x 15/10kg) 10 Anchored Situps C) 20:00 – 27:00 4 C2B Pull-Ups 6 Toes-to-Bar 10 Box Jumps (24/20”) [vc_row css_animation="" row_type="row"...

20 June, 2022 / 2 Comments

Monday, 20/06/22

A) Front Squat 7-7-7-5-5-5-3-3-3 B) E3M x 4 rounds 15/12 Calories Then AMRAP until 2:00 (and until 3:00 in Round 4) 5 LH KB Snatches (24/16kg) 5 RH KB Snatches (24/16kg) 5 Dips ...

19 June, 2022 / 2 Comments

Daily WOD

Thursday, 30/06/22

Wednesday, 29/06/22