Crossfit King | Daily WOD

Monday, 11/01/21

Lockdown - gym closed today (Monday) Home workout A) For time: 21-15-9 Box Jumps (24/20”) SDHP (45/30kg) Subs Squat Jumps Back Extensions B) For time: 21-15-9 10m Shuttles Burpees Subs 42-30-18 Jumping Lunges Shoulder Taps ...

10 January, 2021 / 0 Comments

Saturday, 09/01/21

There are no classes at the gym today (Saturday) or on Monday. Hopefully, if restrictions ease we'll be back on deck Tuesday. Here's a workout you can complete at home: A) Incrementing AMRAP in 12 minutes: 2,2,2 / 4,4,4 / 6,6,6 /...

08 January, 2021 / 0 Comments

Lockdown

Lockdown - The 3.45pm class is the only one available this afternoon. There are no classes tomorrow or Monday. The gym will be closed from 5.15pm this afternoon until the restrictions are eased, which at this stage is until...

08 January, 2021 / 0 Comments

Friday, 08/01/21

A) Push Press 3RM - 7 minutes, off the deck B) For time: 60 Cal Row 50 Deadlifts (60/40kg) 40 Pushups 30 Toes-to-Bar 20 Push Presses (60/40kg) + 10 Box Jumps (24/20”) each round Never too young to improve your health and wellness. Legends. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

07 January, 2021 / 2 Comments

Thursday, 07/01/21

A) Hang Clean Pull 4 – 4 – 4 – 4 B) Hang Power Clean 4 – 4 – 4 – 4 C) Front Rack Lunge 8 – 8 – 8 – 8 ...

06 January, 2021 / 1 Comment

Wednesday, 06/01/21

A) 5 rft: 400m Run 15 Pull-Ups 15 HSPU B) Superset x 5 10 Alt DB Bicep Curls 10 Alt DB Presses or 10 KB SDHP 10 KG Goblet Squats ...

05 January, 2021 / 2 Comments

Tuesday, 05/01/21

A) Front Squat 5 - 5 - 5 - 5 - 5 B) 10 rft: 7 RKB Swings (32/24kg) 7 V-Ups ...

04 January, 2021 / 2 Comments

Monday, 04/01/21

- we are back on the regular timetable A) E90S  Power Snatch 6-6-6-4-4-4-2-2-2 - first set is with an empty barbell B) W ith a 15 minute time cap: 42 Wall Balls (9/6kg) 21 Power Snatches (45/30kg) 30 Wall Balls 15 Power Snatches 18 Wall Balls 9 Power Snatches then AMRAP 5 Burpees 5 OHS 30...

03 January, 2021 / 1 Comment

Saturday, 02/01/21

7am, 8.20am only 3 rounds 7 minutes per round 3 minutes rest between rounds R1 - 800m Run Then AMRAP 80 Double Unders 21 Thrusters (45/30kg) R2 – 600m Run Then AMRAP 60 Double Unders 15 Thrusters R3 – 400m Run Then AMRAP 40 Double Unders 9 Thrusters [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

01 January, 2021 / 1 Comment

Thursday, 31/12/20

A quick thank-you to all of our staff and members for another great year in the box. We take a little break today and tomorrow and kick off another great one on Saturday. Happy New Year champions! [vc_row css_animation=""...

30 December, 2020 / 0 Comments

Daily WOD