Crossfit King | Daily WOD

Friday, 05/11/21

E3M x 10 1 Deadlift 10 Pushups 1 Deadlift 10 Toes-to-Bar 1 Deadlift - Deadlift @ 65 – 75% - no dumping ...

04 November, 2021 / 2 Comments

A) Krusher’s WL program - Snatch or B ) 1. @ 0:00 For time: 30 - 20 - 10 Wall Balls (9/6kg) Box Stepovers (24/20”) 2. @ 7:00 For time: 30-20-10 Alt DB Snatches (20/15kg) 30/24 - 20/16 - 10/8 Calories 3. @ 14:00 For time: 30-20-10 Weighted Lunges (20/15kg) Burpees 4. @ 25:00 EMOM...

03 November, 2021 / 2 Comments

Wednesday, 03/11/21

Alternating E2M x 8 rounds (32 minutes) A) 200m Run B ) 5 Back Squats ...

02 November, 2021 / 2 Comments

Tuesday, 02/11/21

A) Power Clean 5-4-3-2-1 B ) E4M x 6 rounds  6 Strict Pull-Ups (^Muscle-Ups) 10 Weighted Situps (15/10kg) 20 – 50 Double Unders 6 Power Cleans Although muscle-ups are considered an advanced skill in CrossFit there are many skill and strength progressions available to all levels. L-sits...

01 November, 2021 / 2 Comments

Monday, 01/11/21

A)  “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg) B) 5 x superset 8 DB Bench Presses 12 Banded Tricep Extensions ...

31 October, 2021 / 2 Comments

Friday, 29/10/21

Public holiday 7am – Legends + 8am – CrossFit 9.20am – CrossFit 4 x 5 minute AMRAPs A) 0 – 5:00 15 Wall Balls (9/6kg) 10 Toes-to-Bar B ) 7:00 – 12:00 15 Russian Twists (9/6kg) 10 Pendlay Rows (40/25kg) C) 14:00 – 19:00 15/12 Calories 10 KB Front Rack Lunges...

28 October, 2021 / 1 Comment

Saturday, 30/10/21

For time: 1 x 30 Thrusters (20/15kg) 30 Pull-Ups Rest 3 minutes 3 x 10 Thrusters (35/25kg) 10 Pull-Ups (^C2B) Rest 3 minutes 6 x 5 Thrusters (50/35kg) 5 Pull-Ups (^Bar M-U) - scaling #1 do not increase the weight, or make smaller increments #2 6 minute time cap for each couplet...

28 October, 2021 / 1 Comment

Thursday, 28/10/21

Class times for the Friday public holiday: 7am - Legends+ 8am - CrossFit 9.20am - CrossFit A) Krusher’s WL program - C&J or B ) Partner WOD “Jenkins” AMRAP in 40 minutes: 50 Burpees 400m Run 50 KBS (24/20”) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run - run together, share other reps as required - minimum...

27 October, 2021 / 2 Comments

Wednesday, 27/10/21

A) Hang Power Clean 5 - 5 - 5 B) AMRAP 0:00 - 4:00 10 Hang Power Cleans (45/30kg) 10 Alt Toe Taps 4:00 - 8:00 400m Run AMRAP Double Unders 8:00 - 12:00 10 Hang Power Cleans (45/30kg) 10 Dips 12:00 - 16:00 400m Run AMRAP Double Unders Lee, who is heavily pregnant at...

26 October, 2021 / 2 Comments

Tuesday, 26/10/21

6-6-4-4-2-2-2-2 A) Overhead Squat or Snatch Balance B ) Deficit Deadlift or Push Press ...

25 October, 2021 / 2 Comments

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Friday, 05/11/21

Thursday, 04/11/21