Crossfit King | Daily WOD

Wednesday, 30/09/20

2 x 10 minute AMRAPs A) 0 – 10:00 3 Deadlifts (125/85kg) 6 Strict Pull-Ups 12 Wall Balls (9/6kg) B) 15:00 – 25:00 3 Renegade Rows (2 x 15/10kg) 6 DB Power Cleans (2 x 15/10kg) 12 Calories [vc_gallery type="image_grid" images="23986"...

29 September, 2020 / 1 Comment

Tuesday, 29/09/20

A) Push Jerk 7-7-5-5-3-3-3-3-3 B) Back Squat 7-7-7-7-7 ...

28 September, 2020 / 1 Comment

Monday, 28/09/20

Peter R (34) and Tim H (26) birthday combo For time: Buy in: 34 Burpees 4 x 2 Power Cleans @ bodyweight 7 Bar Muscle-Ups 9 HSPU 94 Double Unders Cash out: 26’ HS Walk (8m) Subs: Power Cleans - 6 reps at 40-50% of 1RM Bar M-U -...

27 September, 2020 / 2 Comments

Saturday, 26/09/20

A) REMOM for 15 minutes: 10 – 15 Pushups 10 - 15 KB Swings (24/16kg) 10 Weighted Stepups (24/16kg) B) For time: 800m Run then 3 x 80 Double Unders 10 Toes-to-Bar 10 Burpees (6”) - 15 minute time cap [vc_gallery type="image_grid" images="23964" img_size="full"...

25 September, 2020 / 1 Comment

Friday, 25/09/20

“Bradshaw” 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders ...

24 September, 2020 / 2 Comments

Thursday, 24/09/20

A) Overhead Squat 5 x 8 B) Front Rack Lunge 5 x 8 C) SDHP 5 x 8 or D) 1. 1000m Row Time Trial 2. AMRAP in 14 minutes: 14 SDHP (45/30kg) 14 Dips 14 Front Rack Lunges (45/30kg) 14 Bicycles (L+R=1) [vc_gallery type="image_grid" images="23946" img_size="full" column_number="2"...

23 September, 2020 / 0 Comments

Wednesday, 23/09/20

E2M x 5 A)  200m Row B) 8 DB Bench Presses 12 Bench Hops C) 5 Clusters + optional 5 – 10 Pendlay Rows ...

22 September, 2020 / 1 Comment

Tuesday, 22/09/20

A) Deadlift 5-5-5-3-3-3-1-1-1-1-1 B) CFK “Jono” For time: 10 Power Snatches (35/25kg) 15 Bar Facing Burpees 20 Power Snatches (35/25kg) 25 Bar Facing Burpees 30 Power Snatches (35/25kg) 35 Bar Facing Burpees ...

21 September, 2020 / 2 Comments

Monday, 21/09/20

For time: 21-18 Power Cleans (55/40kg) Box Jumps (24/20") 40 Situps 15 – 12 Power Cleans (55/40kg) Box Jumps (24/20") 40 Pull-Ups 9-6-3 Power Cleans (55/40kg) Box Jumps (24/20") 400m Run Crystal finishing up the 5km run on Saturday with Liz in pursuit. [vc_gallery...

20 September, 2020 / 1 Comment

Saturday, 19/09/20

The gym is off limits today (Saturday) due to some roof work going on so we'll be meeting at Salisbury Recreation Reserve - (netball courts at the end of Dulcie Street) for the workout at 7am. One session...

18 September, 2020 / 0 Comments

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