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...
Hey Zoomsters, we forgot to include the 7.30am class on Saturday in the email. Let's get a CFK record crowd there. It's a friendly time slot, it's a friendly workout and who knows, maybe Betty herself will make...
I am receiving regular requests for equipment, but there are very few items left. Most people are asking for barbells and weight plates but all we have left are the ones I am hanging on to for our...
A) “Randy” For time: 75 Power Snatches (35/25kg) B) Bench Press or Strict Press 12-10-8-6-4-4-4 ...
A) Squat Clean “Elizabeth” For time: 21-15-9 Squat Cleans (62.5/45kg) Ring Dips B) 5 rounds, not for time: 1 Minute Weighted Plank straight into 1 Minute Bar Hang - rest as required between efforts ...
A) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU B) Bent Over Rows 12-10-8-6-4-4-4 ...
