Workout Of The Day

Members - from Saturday morning through to the end of Tuesday you have the opportunity to compete at your chosen level for a prize pack and the eternal glory of being the 2020 CrossFit King champion.   The workout will...

3 Partner WODs. (You go, I go)   - AMRAP in 8 minutes   A) 30 KB Swings (24/16kg) 30 Box Jumps (24/20”) + bonus Medball Cleans (9/6kg)   B) 30 Calories 30 Situps + bonus Pushups   C) 200m Run AMRAP 10 Alt DB Snatches (20/15kg) 10 OH Lunges (20/15kg)   For A and B share the...

Not for time:   10-8-6-6-4-4-4-4   Back Squats   Weighted Dips     - a conditioning option will be on the board at the gym. ...

Wednesday, 02/12/20   E3M x 7 rounds   A) 10 Pull-Ups / Toes-to-Bar 10 Power Snatches   Or   B) 5 Muscle-Ups 5 Squat Snatches   + optional 200m Run or 4 Prowler Runs or 80 Flutter Kicks (L+R = 2) ...

A) For time: 80 Wall Balls (9/6kg)   - this is the last set in our Wall Ball volume progression   B) Not for time:   10-8-6-6-4-4-4-4   Hang Power Cleans   Bench Presses ...

For time: 1000m 50 Pull-Ups 25 Dips   then 5 x 50 Double Unders 5 Devils Presses (2 x 20/15kg) ...

For time:   400m Run (or 200m Suitcase Carry. 1 x 24/16kg)   3 x 19 Goblet Lunges (24/16kg) 83 Double Unders   400m Run   7 x 3 Deadlifts 7 Burpee Box Jumps (24/20”)   400m Run   DL Level – M / F (kg) 1 – 50/35 2 – 70/50 3 – 100/70 4 – 130/90 5 –...

E2½ M x 5   A) 5 Deadlifts   + optional 10 Alt V-Ups 15 Pushups   B) 5 Front Squats   + optional 10 Weighted Lunges 15/12 Calories ...

4 x AMRAP in 5 minutes   - Rest 2 minutes between stations   A) 1 KB TGU (20/12kg) 5 Burpees   B) 5 DB Hang Power Cleans (2 x 20/15kg) 10 Plank Jacks   C) 5 Strict HSPU 10 Hollow Rocks   D) 1 Rope Climb (sub 5 Pull-Ups) 10/8 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

“Carlos Lillo”   For time: 40-30-20-10   KB Swings (32/24kg) Goblet Squats (32/24kg) Toes-to-Bar   - Subs: 1) Russian Swings, Pendlay Rows, SDHP 2) Air Squats, Weighted Stepups (20/16”) 3) Russian Twists, Flutter Kicks (2 x reps), 400-300-200-100m Run [vc_gallery type="image_grid" images="24702" img_size="full" column_number="2"...

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