Crossfit King | Daily WOD

Saturday, 10/04/21

A) Clean and Jerk 3-3-3-2-2-2-1-1-1 B) 3 rft: 20 Front Rack Lunges (40/25kg) 20 SDHP (40/25kg) ...

09 April, 2021 / 1 Comment

For time: 75 Calories (800m Run – 4 x 200) 60 Box Jumps (24/20”) 45 RKBS (32/24kg) 30 Goblet Squats (32/24kg) 15 Burpees - starting on the 0:00, E2M complete 10 HSPU (DB Strict Presses) - 25 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

08 April, 2021 / 2 Comments

Thursday, 08/04/21

A) Muscle-Ups - progressions and skill work or Alt EMOM x 16 minutes: Odd minutes 1 to 5 Muscle-Ups (^strict) (sub Pull-Ups or transitions) Even minutes 10 to 15 Calories B) AMRAP in 8 minutes: 40 Wall Balls 40 Pushups [vc_gallery type="image_grid" images="25736" img_size="full" column_number="2"...

07 April, 2021 / 1 Comment

Tuesday, 06/04/21

A) Snatch 3-3-3-2-2-2-1-1-1 B) 3 rft: 20 Box Stepovers (24/20") (^20/15kg) 10 Deadlifts (100/70kg) (^125/90kg) ...

06 April, 2021 / 1 Comment

Wednesday, 07/04/21

A) E45S x 10 rounds 2 Hang Power Cleans B) AMRAP in 12 minutes: 4 Hang Power Cleans 8 Strict Hanging Knee Raises (^Strict Hanging Leg Raises) 16 Lateral Plate Jumps ...

06 April, 2021 / 2 Comments

Monday, 05/04/21

public holiday, morning classes only. - 7am – Legends + 8am – CrossFit 9.30am – CrossFit Partner or solo AMRAP in 30 minutes: 4 x 40 Double Unders 10 Front Squats (50/35kg) 800m Run 4 x 10 Toes-to-Bar 10 S2OH (50/35kg) 800m Run [vc_gallery...

03 April, 2021 / 1 Comment

Saturday, 03/04/21

Normal class schedule 6am, 7.20am, 8.40am A) Back Squat 5 x 5 Then B) For time: 10-8-6-4-2 Strict Pull-Ups Strict Dips KB Lunges (24/16kg) Or C) For time: 50 Pull-Ups 2km Run ...

02 April, 2021 / 1 Comment

Friday, 02/04/21

Morning classes only today for the public holiday. Monday's schedule will be the same as today's. Saturday will be the regular class schedule and weightlifting is back on. 7am - Legends + 8am - CrossFit 9.30am - CrossFit “Dork” 6 rft: 60 Double Unders 30...

01 April, 2021 / 1 Comment

Thursday, 01/04/21

Lockdown WOD A) For time: 30 Russian Twists 15 Dips 30 Box Jumps 15 Dips 30 Deadlifts (sub 60 Back Extensions) 400m Run 30 Pendlay Rows (sub 30 Ring Rows or Bicep Curls) 15 Dips 30 Box Jumps 15 Dips 30 Russian Twists then B1) Barbell Complex for max load 1 Power Clean + 1...

31 March, 2021 / 1 Comment

Wednesday, 31/03/21

Lockdown WOD A) Alt EMOM x 20 minutes 5 Strict Pull-Ups 10 Alt DB Snatches (sub Hang Power Snatches or Alt Toe Taps) B) AMRAP in 12 minutes: 30 Double Unders 10 Pushups 10 Bicycles (L+R = 2) [vc_gallery type="image_grid" images="25699"...

30 March, 2021 / 0 Comments

Daily WOD

Saturday, 10/04/21

Friday, 09/04/21