Daily WOD

Thursday, 16/04/20   CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm   A) For time: 21-15-9 Wall Balls (9/6kg) SDHP (35/25kg) Toes-to-Bar   B) E90S x 8 rounds   Superset   4 Push Jerks 4 Front Rack Lunges ...

Zoom classes HIIT - 5.30am, 6pm (if you've got a skipping rope have it handy) CrossFit - 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm   “The Chief is Dead” 5 x 4 minute AMRAPs 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats 12 Deadlifts (62.5/45kg)   
- rest one minute...

Zoom classes CrossFit 5.30am, 8.15am, 5pm Weightlifting 7.30am HIIT 6pm   A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups   - scale up KBS (32/24kg) Bar Muscle-Ups   B) 6 rounds 30 Second HS Hold 30 Second AMRAP Double Unders ...

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Easter Monday Zoom classes

Legends 7am

CrossFit 8.15am

HIIT 9am

CrossFit 7.30am Weightlifting technique 8.30am   A) AMRAP in 10 minutes: 100m Run 5 Box Stepups (1 x 15/10kg) 200m Run 10 Box Stepups 300m Run 15 Box Stepups 200m Run 10 Box Stepups 100m Run 5 Box Stepups   or   B) Alternating EMOM x 10 minutes: 20 Alternating Dumbbell Snatches 20 Goblet Squats   then   C) For time: 200 Double Unders 4...

Good Friday Zoom classes: Legends - 7am CrossFit - 8.15am HIIT - 9.00am     5 rft: 5 Dumbbell Burpee Deadlifts (2 x 15/10kg) 5 DB Burpee Power Cleans 5 DB Burpee Thrusters 5 Devils Presses [vc_gallery type="image_grid" images="22626" img_size="full" column_number="2" grayscale="no"...

Zoom classes: CrossFit - 5.30am, 8.15am, 5pm Weightlifting technique - 7.30am HIIT - 6pm   “Nicole” AMRAP in 20 minutes: 400m Run Max Pull-Ups   - If you can do more than 10 continuous Kipping Pull-Ups then do C2B or Strict Pull-Ups for this workout. If you fall...

HIIT - 5.30am, 6pm Legends - 7am CrossFit - 8.15am, 5pm Weightlifting - 4.30pm   0 – 5:00 AMRAP 10 Wall Balls 15 Plank Jacks 20 Russian Twists   7:00 – 12:00 AMRAP 10 Wall Balls 15 Crunches 20 Shoulder Taps   14:00 – 19:00 AMRAP 10 Wall Balls 15 Bicycles (L+R = 1) 20 Flutter Kicks (L+R =...

And a happy birthday to Krusher too!   Zoom CrossFit - 5.30am, 8.15am, 5pm Zoom Weightlifting - 7.30am (technique) Zoom HIIT - 6pm   EMOM x 20 minutes:   4 x 8 Push Jerks   4 x 8 Burpee Box Jumps   4 x 8 Deadlifts + 8 Lateral Jumps   4 x...

CrossFit King is officially ten years old, so here's a bunch of tens to celebrate.   10 rft: 10 Hang Power Cleans (35/25kg) 10 Double Unders 10 Situps 10 Double Unders 10 Pull-Ups 10 Double Unders 10 Front Squats (35/25kg) 10 Double Unders 10 Pushups 10 Double Unders   - 30...

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