Crossfit King | Daily WOD

Monday, 12/07/21

30 minute time cap: @ 0:00 1000m A) then AMRAP 10 Box Jumps (24/20") 15 KB Swings (24/16kg) 20 Situps @ 15:00 2 Minute Plank 2 Minute Wall Sit (accumulate the time for each) B ) then AMRAP 10 Wall Balls (9/6kg) 15 Ring Rows 20 Back Extensions Eyes on the prize. Great...

11 July, 2021 / 2 Comments

Saturday, 10/07/21

A) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats or B ) "Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) or  C) E2M x 10 5 Strict Presses 5 Push Presses 10 Power Cleans ...

09 July, 2021 / 1 Comment

Friday, 09/07/21

Rotating E5M x 6 rounds 15/12 Cals 5 Deadlifts 200m Run (sub 100m Farmer Carry) 15 Situps (+ optional 10 – 50 Double Unders) ...

08 July, 2021 / 2 Comments

Thursday, 08/07/21

Choose [A + B] or C A) E2M Bench Press 10-9-8-7-6-5-4-3-2-1 B ) E2M x 10 rounds 8 Pendlay Rows 8 Banded Tricep Ext C) CF Linchpin Test 13 For time: 400m Run 20 Burpees 400m Run 19 Burpees ...

07 July, 2021 / 2 Comments

Wednesday, 07/07/21

A) Front Squat +Back Squat 3 x [3 +3] 3 x [2 + 2] 3 x [1 +1] B ) AMRAP in 10 minutes: 20 DB Snatches (1 x 20/15kg) 16 Floor Runners (L+R=1) 12 Hand Release Pushups [vc_gallery type="image_grid" images="26316"...

07 July, 2021 / 2 Comments

Tuesday, 06/07/21

A) Power Snatch - build to a heavy set of 5 touch’n’go B ) For time: 30 Snatches (full or power) - minimum of 5 reps per set C) For time: 50 Heel Taps (L+R=1) 40 Bicycles (L+R=1) 30 V-Ups 20 Hollow Rocks 10 Leg Raises [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

05 July, 2021 / 2 Comments

Monday, 05/07/21

Please remember to book into the classes through the Mindbody app and scan the QR code upon entry to the gym. 5 x 15 Toes-to-Bar 15 Deadlifts (60/40kg) - rest 2 minutes 5 x 10 Box Jumps (30/24”) 10 Power Cleans (60/40kg) - rest 2 minutes 5...

04 July, 2021 / 2 Comments

Saturday, 03/07/21

Gym closed - lockdown WOD #4 A) Last chance qualifier #21.1 42-30-18 reps for time: Calories (sub Weighted Stepups) Hang DB Snatch (22.5/15kg) (sub a barbell or kettlebell, or Box Dips) RM - 9.20 Rx'd B ) Alt EMOM x 20 minutes: Odds: 3 - 8 Strict...

02 July, 2021 / 1 Comment

Friday, 02/07/21

Gym closed - lockdown WOD #3 CrossFit Linchpin Test 13 For time: 400m Run 20 Burpees 400m Run 19 Burpees 400m Run 18 Burpees ...

02 July, 2021 / 0 Comments

Thursday, 01/07/21

Gym closed - here's a workout you can do at home or in a park: A) For time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Weighted Lunges B ) AMRAP in 15 minutes: 15 Situps 30 Second Plank (sub Wall Sit) 15 Pushups 30 Second Plank 15 Pull-Ups Millennial club member and now one of...

30 June, 2021 / 0 Comments

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