Crossfit King | Daily WOD

Saturday, 14/05/22

A) “PJ” (metcon only) For time: 3,3 / 6,6 / 9,9 / 12,12 Clean and Jerks (62.5/45kg) Toes-to-Bar + 55 Double Unders each round B ) Partner WOD - you go, I go 5 rft: 400m Row (200m each) 30 Wall Balls (9/6kg - shared) 20 Alt DB Snatches (20/15kg -...

13 May, 2022 / 1 Comment

Friday, 13/05/22

A) E2M x 6 rounds 3 Front Squats 5 Muscle-Ups (sub Chest-to-Bar Pull-Ups) B) AMRAP in 12 minutes: 20/16 Calories 20 OH Lunges (20/15kg plate) 60 Double Unders ...

12 May, 2022 / 2 Comments

Thursday, 12/05/22

A) Weightlifting or B) 1. 0 – 15:00 E90S x 10 rounds 3 Bench Presses - first lift at 60% of 1RM - increasing weight across the sets if successful at previous weight 2. 20:00 – 35:00 AMRAP 10 Burpees 15 KB Swings (24/16kg) 200m Run [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

11 May, 2022 / 2 Comments

Wednesday, 11/05/22

A) AMRAP in 20 minutes: 40 Pull-Ups 40 Situps 40 Alt DB Snatches (20/15kg) 40 Box Jumpovers (24/20”) Scaling: - partition as required B) Accessory work 3 rounds of: 10 Good Mornings 15 Banded Tricep Extensions 20 Second L-Sit / Tuck Hold [vc_gallery type="image_grid" images="28422"...

10 May, 2022 / 2 Comments

Tuesday, 10/05/22

A) E90S x 10 rounds 3 Deadlifts - first lift at 60% of 1RM - increasing weight across the sets if successful at previous weight B) AG QF 22.5 3 rft: 50 Cal Row 15 HSPU 50 Double Unders - 15 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

09 May, 2022 / 2 Comments

Monday, 09/05/22

A) AMRAP in 14 minutes: 5 Squat Cleans (@60% of Front Squat 3RM) 5 Lateral Burpees 100m Run B) E2M x 7 1 Press 2 Push Presses 3 Push Jerks 2 Push Presses 1 Press - first lift at 50% of Press 1RM - increasing weight across the sets if successful...

08 May, 2022 / 2 Comments

Saturday, 07/05/22

AMRAP in 25 minutes: 5 Deadlifts 10 Toes-to-Bar 15 HSPU 30 Double Unders 5 Deadlifts 10 Pull-Ups 15 KB SDHP 30 Double Unders ...

06 May, 2022 / 1 Comment

Friday, 06/05/22

For time: 25 – 20 – 15 – 10 - 5 DB Front Squats Hand Release Pushups Box Jumps (24/20”) ...

05 May, 2022 / 2 Comments

Thursday, 05/05/22

A) Weightlifting or B) E5M x 7 20 RKB Swings 20 Situps 4 TGU AMRAP Cals until 3:30 ...

04 May, 2022 / 2 Comments

Wednesday, 04/05/22

Choose two from the following: E2M x 7 A) 5 Weighted Pull-Ups 30 - 60 Double Unders B) 5 Bench Presses 10 – 20 Wall Balls (9/6kg) C) 250/200m Row or Run ...

03 May, 2022 / 1 Comment

Daily WOD