Workout Of The Day

A) E90S x 5 5 Power Cleans   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Hang Power Cleans (35/25kg) 5 Toes-to-Bar 15 Pull-Ups 5 Toes-to-Bar 15 Box Jumps (24/20”) 5 Toes-to-Bar ...

A) Partner WOD 
AMRAP in 12 minutes:   40 Double Unders 20 Alt DB Snatches (20/15kg)   - change after each full round   B) AMRAP in 12 minutes:   12 Situps 9 Calories 6 Thrusters (45/30kg) ...

A) 0 - 8:00 EM x 8 1 Squat Clean   B) 10:00 - 30:00 AMRAP 9 Bar Muscle-Ups 18 Lateral Jumps 3 Hang Power Cleans 3 Front Squats 3 Hang Power Cleans 18 Alternating V-ups ...

A) "Kevin" 4 rft: 10 KB Swings (24/16kg) 10 Pushups 10 Burpees 100m Run   12 minute time cap   B) E2M x 6 5 OHS 12/9 Calories ...

A) Clean and Jerk 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) 4rft: 60 Double Unders 50 Flutter Kicks 400m Run 30 Alt Opposite Heel Taps (holding Pushup position) 20 Wall Balls (9/6kg) 10 Pull-Ups [vc_gallery type="image_grid" images="23066"...

E90S x 5 rounds   A) 5 – 10 Deadlifts   Or   5 – 10 Strict Ring Dips   B) Farmer Carry As far as possible in 45 seconds   C) AMRAP in 7.30 5 Devils Presses (2 x 15/10kg) 5 Box Stepups (1 x 15/10kg) 15 Situps [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

E90S x 5 rounds   A) 10 DB Bench Presses   B) AMRAP Calories in 45 seconds   C) 5 – 10 Burpee Box Jumps   Or   10 - 20 Alt Strict KB Presses   D) 10 Toes-to-Bar (+10 Lunges) ...

- last day for t-shirts and hoodies orders “Amelia”   For time:   500m Row 10 Ring Dips 5 Squat Cleans 20 Pull-Ups 5 Push Jerks 30 Pushups 5 Power Snatches 40 Box Jumps (24/20”) 5 OHS 50 Double Unders 500m Row   L1 – 20/15kg L2 – 30/20kg L3 – 45/30kg L4 – 62.5/45kg (Rx'd) [vc_row css_animation="" row_type="row"...

Hi Crew! We’re doing an order for some new T-Shirt/singlets & hoodies with the CrossFit King Barbell design. We have sent an email with all the details and colours etc. If you haven’t received it please let us know. Orders need...

As far as possible in 30 minutes:   @ 0, 8, 16, 24 400m Run (+ optional 10 Box Jumps)   @ 4, 12, 20, asap “DT” + “Jackie” + “Annie”   - In the first 4 minute interval complete the run and then either rest for the remainder of the...

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