Daily WOD

E90S x 5 rounds   A) 5 – 10 Deadlifts   Or   5 – 10 Strict Ring Dips   B) Farmer Carry As far as possible in 45 seconds   C) AMRAP in 7.30 5 Devils Presses (2 x 15/10kg) 5 Box Stepups (1 x 15/10kg) 15 Situps [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

E90S x 5 rounds   A) 10 DB Bench Presses   B) AMRAP Calories in 45 seconds   C) 5 – 10 Burpee Box Jumps   Or   10 - 20 Alt Strict KB Presses   D) 10 Toes-to-Bar (+10 Lunges) ...

- last day for t-shirts and hoodies orders “Amelia”   For time:   500m Row 10 Ring Dips 5 Squat Cleans 20 Pull-Ups 5 Push Jerks 30 Pushups 5 Power Snatches 40 Box Jumps (24/20”) 5 OHS 50 Double Unders 500m Row   L1 – 20/15kg L2 – 30/20kg L3 – 45/30kg L4 – 62.5/45kg (Rx'd) [vc_row css_animation="" row_type="row"...

Hi Crew! We’re doing an order for some new T-Shirt/singlets & hoodies with the CrossFit King Barbell design. We have sent an email with all the details and colours etc. If you haven’t received it please let us know. Orders need...

As far as possible in 30 minutes:   @ 0, 8, 16, 24 400m Run (+ optional 10 Box Jumps)   @ 4, 12, 20, asap “DT” + “Jackie” + “Annie”   - In the first 4 minute interval complete the run and then either rest for the remainder of the...

A) Snatch 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) 3 rft: 600m 20 Alt DB Snatches (1 x 20/15kg) 15 Dips 10 Box Stepups (20/15kg) ...

A) 8 rft: 8 Power Cleans (60/40kg) 8 Toes-to-Bar   - 12 minute time cap   B) 8 rft: 16 Calories 32 Double Unders   - 12 minute time cap ...

A) E2M x 6 5 Back Squats   B) E2M x 6 5-4-3-2-2-2 Split Jerks   or   B) For 12 intervals, alternating E2M: 1) 25/20 Calories AMRAP Devils Presses (2 x 10/5kg)   2) 12 Pull-Ups 12 DB Front Squats 12 Russian Twists (1 x 10/5kg. L+R=2) [vc_gallery type="image_grid" images="23015"...

“Heidi”   AMRAP in 23 minutes:   23 Air Squats 23 Pushups 23 KB Swings (24/16kg) 23 Jumping Lunges 23 Situps 23 Box Jumps (24/20”) ...

10.30am class time added to Mindbody for today.   REMOM x 30 minutes:   @ 0, 3, 6 … 6 Burpees 3 Strict Pull-Ups   @ 1, 4, 7 … 4 Burpees 30 Double Unders   @ 2, 5, 8 … 2 Burpees 3 Clusters [vc_gallery...

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